Wednesday, September 4, 2017

“Work hard, be kind, and amazing things will happen.” – Conan O’Brien

100417 WOD

A. Warm-up: Coach’s choice

B. Strict press [deload week]

50% x 5

60% x 5

70% x 5 [ no max out ]

Working weight is 90% of 1 RM. Do not do max reps on last set.

C. In teams of two, alternate rounds to complete three each of the following:

100-meter run with med ball

12 push presses (115/75)

6/5 bar muscle-ups or 12/10 chest-to-bar pull-ups

>>Modifications will be on whiteboard