Friday 7.25.14

Essentials:
A.
3 Sets
Dumbbell Bench Press x AMRAP reps 30/20
On the 3min Marks

Rest 5min

B.
2 Sets each For Time:
Wall Balls x 20 reps
Rest 3min

Rest 5min

C.
15 Sets
Ring Pulls x 5 reps
Incline Push Ups x 5 reps
On the Min Marks

Fitness:
A.
3 Sets
Dumbbell Bench Press x AMRAP reps 45/30
On the 3min Marks

Rest 5min

B.
2 Sets each For Time:
Wall Balls x 30 reps 20/14
Rest 3min

Rest 5min

C.
15 Sets
Pull Up x 3 reps (If able to do strict then do so or maintain for as long as possible)
Push Ups x 3 reps
On the Min Marks
*Double overhand Grip only*

Performance:
A.
3 Sets
Behind the neck close grip press x 5 reps
On the 3min Marks

Rest 5min

B.
2 Sets each For Time:
Wall Balls x 50 reps 20/14
Rest 3min

Rest 5min

C.
15 Sets
Strict Chest to bar Pull Up 3/2
On the Min Marks
*Double over hand Grip only*
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Competitor Session 2:
Run 20min at easy Pace