Friday

SKILL

 

3 Rounds of 

 

Row 12 Calories

10 PVC Sott Press or 6-8 HSPU

10 Ring Rows or 3/5 Bar Muscle Ups

 

STRENGTH

 

Bench Press

 

5 @ 65%

4 @ 70-75%

3 @ 80-85%

2-2-2 @  90-95%

 

(18 min cap)

 

then…

 

3 Rounds of:

 

Front Rack Single Leg Split Squats x 6 each leg

:45 sec of Bicycle Sit Ups

Rest 1:00 min

 

WOD

 

EMOTM for 15 min

 

Min 1 = 12 Jumping Lunges

Min 2 = 10 SDHP (95/65)(75/55)

Min 3 = 20-25 Hollow Rocks