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Tuesday December 27, 2016

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(Competition / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD

Bench Press – 1 x 10 60%, 1 x 10 65%, 1 x 10 70% AND Tubing Back Flies 3 x 15 (20 min)

WOD 1

In 6 Minutes (0:00 – 6:00), establish a heavy single Thruster

Rest 1:00

WOD 2

In 3 Minutes (7:00 – 10:00), obtain max reps of Pull-Ups

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