December 3, 2013

Warmup:

Row 3 min

50 kb snatch 53/35

Airdyne 3 min

Balls and bands to shoulders and chest

Main:

3 board bench max 

Assitance:

Shoulder press: 9 x 3 x 55% 

Super set 

5 CTB

WOD: 

15 bar muscle ups 

30 burpees 

45 KTE 

60 wallballs

75 cal row

For time

rest 5 min 

 

In 2min: max reps of power cleans and jerks 115/75# 

Cardio and abs:

100 shoulder touches

Rest = 10 vups

Air dyne row or run 20 min at moderate intensity 

AOD