Friday 140808

Week 1 Day 4:

Warmup: 

I,Y,T x 20 

Sled pulls, pushes and variations for 10 min

Main:

Dynamic Effort Bench with bands: 9 x 3 reps @50%

Assistance:

Kettlebell Tricep extensions: 3 x 1 min max reps

Single arm bent over rows with DB: 3 x Failure ( use heavier weight) 

Banded Tricep push downs: 3 x Failure

Hammer Curls: 5 sets of Max Pump

Rest 2 -3 hours

WOD:

12 min 

Row 2k

200 double unders

Max Rope Climbs

Rest 5 min:

6 min:

Max distance Handstand walk 

Rest 5 min:

3 Min:

Max GHD Situps 14/8#

AOD