WEDNESDAY 6-28-17

WARM UP 3X 10 each
200 m run
DOWN DOG FLOSS
SPIDER-MAN PUSH UP
STEP UP
Lat pull downs

 

STRENGTH 15 MIN
BENCH PRESS
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 90% 1RM
Rest as needed between sets.

WOD

AMRAP 9 min
3,6,9…
DB Snatch 53/35#
Push Ups

*Rest 5 minutes

AMRAP 9 min
3,6,9…
Row Calories
Burpee Box Jumps 24/20

POST WOD
2-3 sets
wide grip pull ups X 7-10

Bulgarian Split squat x 10 reps each leg DB

Prone Plank Hold x 45 seconds
Rest 45 seconds

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