10/31/14 WOD

10/31/14 WOD

Friday 10/31/14

Warm-Up

Run/Row 400M

6-8 Back Ext (weighted if possible)

10-15 Ring Dips

15-30 Sec handstand holds (use the wall)

 

A1. push press TnG 4-5; rest 30sec
A2. amrap – 1 CTB chin ups; rest 4mins x 3

B1. close grip bench press @30X0; 4-5×3; rest 30sec
B2. pendlay row @20X0; 4-5×3; rest 3mins x3

+
Run 200m 80,85,90,95% effort
rest walk 2mins x 4
increase effort per set

Notes:

*Partner up with someone Comparable
– build per set for push press
– record reps each set come off the bar one rep shy of a max
– pick a weight and stick with it for B1 and B2

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