Thursday, March 30, 2017

Thurs., March 30, 2017

WOD:

A.
Every 3 minutes, for 15 minutes (5 4 sets):
Bench Press x 4-6 reps @ 20X1

CW: 125#, LW:65#

B.
Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups Push-ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats 

CW: 10 Rds., plus 5 PU's
LW: 9 Rds., plus 5 PU's, 10 Seated DB Presses (15# DB)


C.
Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111 20 Step-ups
Minute 2 – 45 Second Prone Plank Hold

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