Friday 150116

Week 12 Day 5:

Main:

EMOM x 18 Press with chains 65%

Assistance:

4 x Max Weghted chin ups - decrease weight ( 10-12 reps)

4 x 9-12 Ring HSPU

4 x 12/12 Heavy Single arm DB row - increase weight

7 x 1min row sprints - rest 1 min between sets

WOD:
2 Rounds:

8 min Amrap:

3 Med ball Clean 140#

5 burpees

7 CTB Pullups

- Then- 

2 min Max double unders

- Then Finish with -

1000m ROW ( complete 1 x only)

AOD