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