Friday 8/12

August 11, 2016

Strength, WOD

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FRIDAY
Warm up
400m run with barbell and partner
10 synchro burpees
20 sit ups
10 synchro burpees

WOD
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters

STRENGTH
Push Press – 2RM
Standing Overhead top 1/3 Range Paused Pin Press – 6RM in BAND TENSION ONLY
Neutral Grip DB Floor Press – 10RM
Decline DB Rollback Extensions – 3×15

Midline\finisher
Seated, Bent Over Rear Delt DB Flys – 4×25
Midline/finisher
Strict Toes to Bar with Ankle Weights – 45 reps total
200 Band Pushdowns

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