May the 4th Be with you WOD!
Strength: Close Grip Bench (90%)
1x10 60%
1x8 70%
1x8 75 %
1x8 80%
DB Rows 3x10
Tricep accessory work
Conditioning:
4 Rds
25 KBS (55/35)
20 Wall Balls (20/16)
15 Sit Ups
10 Box Jump Overs
30 Sec Plank
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See AllStrength: 10 Min EMOM 1 Power Clean 3 Hang Power Clean (increase weight as you go) Condtioning: 4 min Amrap 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24"/20") Rest 2 min 4 Min Amrap: 15 Pow
Thanks Bill Faulkner for the Workout Today! Strength: Bench Press 4x6@ 70% Bicep curls 3x10 (each arm) Tricep Ext 3x10 Conditioning: Buy In: 19 Slam balls -Then- 3 Rounds 12 Push Press 12 Barbell St