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Aug 10th WOD


Warm up: Tricep Extensions/Push Downs 3x10

Banded Face Pulls 3x10

DB Row 3x10

Strength: Bench Press (90%)

1x10 @ 60 %

1x8 @ 70%

1x8 @ 80 %

Shoulder Press:

1x5 @ 60%

1x5@ 65

2x5 @ 70%

Conditioning: Its speed day!

To be completed as fast as possible!

10min Cap:

3 Rounds

40 Box Jump Overs

20 C2B Pull Ups ( scale with 10 Chest to bar or 20 Kipping Pull ups)


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