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Monday 7-14-2014

12
Jul

Monday 7-14-2014

Warm up to inlcude 3 Rounds: 1 Wall Walk, 5 scap retractions, 5 divebomber push-ups

Bench Press or Floor Press 4 x 8 @9 RPE. After each set, perform 5 explosive push-ups

Bent Row 4 x 8 @ 9 RPE. After each set perform 1 Minute Weighted Plank

WOD 15 Minute Ladder. Get as far as you can or to completion.

15 Barbell Burpees

10 Thrusters  #95/#63

10 Pull-ups/Body Rows

20 Barbell Burpees

10 Thrusters

10 Pull-ups/Body Rows

25 Barbell Burpees

10 Thrusters

10 Pull-ups/Body Rows

30 Barbell Burpees

10 Thrusters

10 Pull-ups/Body Rows