Wednesday, December 2, 2015

Power

6x3 floor press @ 70%

Accessories
2 rounds:
1a) 15 one arm DB bent over rows
1b) 25 rear delt raise
1c) 50 DB side bends per side

WOD
"MAD SKILLZ DAY"
3 rounds for completion:
1a) max rep strict pull ups into max rep kipping pull ups
1b) 15 ring push up (10 push ups against bands to modify)
1c) Rope climb practice (if you are proficient, do 3 climbs working on less pull OR practice legless)