Day 2
WOD 140617
warm-up – Coach’s Choice
0:00, 3:00, 6:00
5 push press
notes:
-use your 5RM from last week for all 3 sets
-keep them all presses, refrain from jumping under the bar
-rest to 10:00-
For time:
8 rounds of:
6 sdhp – 95/65
6 ring dips – OR – 3 ring muscle-ups
-rest exactly 3:00-
4 rounds of:
8 sdhp – 95/65
8 ring dips – OR – 4 ring muscle ups
-rest exactly 3:00-
2 rounds of:
10 sdhp – 95/65
10 ring dips – OR – 5 ring muscle-ups
if you have time, and if time permits… to post WOD work
3×15 – ghd sit-ups (or 3×25 abmat sit-ups)
3×10 – weighted back extensions (use a 10# bumper plate)
