Friday 140912

Week 6 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 @ 65% 

Super set:

3 Weighted Pullups - (keep same weight)

Assistance:

Strict Dips: 5 x 15

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

Strict HSPU:  5 x max reps ( add 4''/2'')

Rest 1 - 2 hours

WOD

9 min Amrap:

12 Box Jump 24/20

9 TTB

7 Push Press 155/115

Rest 5 min

7 min Amrap:

9 Box Jump 24/20

7 TTB

5 Push Press 155/115

Rest 3 min

5 min Amrap

7 Box Jump 24/20

5 TTB

3 Push Press 155/115

AOD