Tuesday 140812

Warmup: 

5 min Bands and balls

5 min Upper body sled drags and pulls

20 x I,Y,T

Main:

Concentric bench press (floor press depth): 1 Rep Max

Then 3 x 80% x AMRAP 

Assistance:

Bent over row: 5 x 10 (use heavier weight from last week)

DB flat bench: 4 x AMRAP (use same weight from last week) 

Banded tri push downs: 3 x AMRAP

Hammer curls: 3 x Amrap (Max pump - 1 min max)

Rest 2 -3 hours

WOD:

12 min Amrap:

3 Shoulder to OverHead

3 TTB

6,9,12,15,18,21,24 etc.

Rest 18 min

3 rounds:

25 KBS 2/1.5pood

25 Ring Pushups

50 double unders

AOD