Friday 140905

Week 5 Day 5

Warmup:

Upper Body sled for 5 min ( light)

20 min Stretch Upper body with ball/roller/bands!!!

Main:

D.E. Bench: 9 x 3 reps @ 60% 

Super set:

3 Weighted Pullups

Assistance:

Strict Dips: 5 x 10

Hammer Curls: 5 x 10 @ max pumpage ( med. weight)

Strict HSPU:  5 x max reps

Rest 1-2 hours

WOD:

12 min Amrap:

150 Wall Balls

90 dubs

30 Muscle ups

(This is a re-test from 2013 open. We will do this again soon so go hard)

AOD