December 10, 2013

Warmup:

Thoracic extension

Anterior and lateral delts 

Tricep and bicep smashing

Work up a med- heavy sotts press x 3

Main:

Strict press 3 rep max with chains

Once failed move to...

push press 1 rep max with chains 

Assistance:

Press 12 x 3 with chains 50% 

Superset

12 x 3 wide grip chin using weighted vest ( use weight that allows unbroken reps)

EMOM

4 x 10 rolling db tri ext.

3 x max pump hammer curls 

WOD:

21-15-9 

BW bench press 

pullups 

then 

row 500m to buy out

For time

Finish:

10 min handstand walking/ skills/ shoulder touches

AOD