Tuesday May 3, 2016

(Competition/Phosphogenic - short bursts)

Warm-up (15 min)

SOD

Bench Press 3 x 10 (65-70%) and Bent-over DB back flies 3 x 15 (20 min)

WOD

EMOM Alternating Exercises for 15 min

Min #1: 20 sec. of Strict Pull-ups OR 20 sec of Chin Over Bar Hold.
Min #2: 20 sec. of Box Jumps (24/20)
Min #3: 20 sec. of Unbroken V-ups