Tuesday 141027

Week 1 Day 2

Main:

1 RM Press

Then every :40 complete 9 x 3 using 60% of todays best Press

Assistance:

3 sets x 10 Scotts Press

super set:

Max reps weighted pullup using 45#/20# 

3 sets x 1 min max DB bench press 

5 sets x 3-5 Unbroken Muscle ups ( bar or ring)

WOD:

30 min 

Min 1:

15 Cal/12 Cals ROW

Min 2:

10 Burpees

Min 3:

5 Jerks using 60%

Finisher: 

10 x 100m Run Sprints

Rest up to 90% recovery between sets

AOD