10/31/2013

 

Strength

1a) 5×5 Weighted Pull -up -Heaviest Possible

1b) 5×5 Weighted ring Dip- Heaviest Possible

Rest 60 sec between exercises

Competitor Strength

12×3 Bench Press- Rest 30-45 sec between sets.

Use Bands and Get faster every set!

Metcon

14 Minute AMRAP

2 Rope Climbs

250m Row

7 Shoulder to overhead 165/115