Wednesday, April 25, 2018

Strong teachers make strong teachers

042518 WOD

A. Warm-up: Coach’s choice

B. Three rounds of:

Dumbbell bench press 8 – 10 reps

Banded tri-cep extension 12 – 15 reps

Bent over barbell row 8 – 10 reps

Rest 1:00 between rounds

C. For time:

10 push jerks (155/115)

20 pull-ups

8 push jerks (155/115)

16 pull-ups

6 push jerks (155/115)

12 pull-ups

4 push jerks (155/115)

8 pull-ups

2 push jerks (155/115)

4 pull-ups

>>On-ramp

For time:

10 push press

20 ring-rows

8 push press

16 ring-rows

6 push press

12 ring-rows

4 push press

8 ring-rows

2 push press

4 ring-rows

Optional cash out: Air bike