Monday January 9, 2017

(Competition/ Metabolic Conditioning)
Warm-up: 10 min warm-up right into SOD Warm-up: 6 minutes on the clock to get to 62-70% 1RM Bench Press...

SOD

Every 2 minutes for 6 minutes complete: (3 rounds total)
10 Bench Press 65-70% for all 3 sets > rest remainder of the 2 min

WOD

15 minute AMRAP
500m Row
50 Double Unders (Mod = 50 high singles w/ Dub attempts)
15 Thrusters (75/55)
15 V-ups