Tuesday 141223

Week 9 Day 2

Main:
3 RM Power Jerk
Then 75% for max reps

Assistance:
Standing Alternating DB press 5 x 20
Barbell Bent over rows: 5 x 10 ( heavier)
Weight pullups: 70% x max reps x 3 sets

WOD:

21-15-9: 
Handstand pushups
Ring dips
Pushups

Rest 10 Min

15-12-9: 
Handstand pushups
Ring dips
Pushups

Rest 10 min

12-9-6: 
Handstand pushups
Ring dips
Pushups

AOD