Friday, October 2, 2015

Power

8 x 3 banded bench press (3 rounds wide grip - 2 middle - 3 close) @ 50% of 1 RM

Accessories
2 Rounds
1a) 15 DB tate press
1b) 15 DB rollback extensions
1c) 20 rear delt flys

WOD
7:00 Amrap
35 double unders
11 thrusters (75/55)
7 burpee box jumps (24/20)

Tip of the Day
Thrusters, you either love them or hate them.  If you are efficient at them, and you have your timing down, you can use them as a chance to catch your breath.  Based on this WOD, that might be your only chance to breathe.