Wednesday, October 1, 2014

Power

8x3 banded bench press @ 50% of floor press 1 RM + (red/orange) (4 middle-4 close)

Accessories
2 Rounds:
1a) 5 second negative from top to bottom pull ups - 5 reps
1b) 12 tate press

WOD
For Time:
50 double unders
25 thrusters (45/35)
15 pull ups
40 double unders
20 thrusters
12 pull ups
30 double unders
15 thrusters
9 pull ups
20 double unders
10 thrusters
6 pull ups
10 double unders
5 thrusters
3 pull ups