8/27/14

DSC_0030
 

Strength:

A. Weighted Dips or Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8

Conditioning:

Option A:
In 12 minutes complete:
4 Rounds:

  • 7 OHS (115/75)
  • 100 Double Unders

then,
AMRAP of:

  • Strict HSPU
  • Strict CTB Pull Ups*

Option B:
In 12 minutes complete:
4 Rounds:

  • 7 OHS (115/75)
  • 50 Lateral Jumps Over the Bar

then,
AMRAP of:

  • Strict Push Ups or Dips
  • Strict Pull Ups of Jumping Pull Ups*

*Athletes may rotation between the two movements as they like

Extra:

Seated DB External Rotation: 3×8

Previous Post:

«

Next Post:

»