Tuesday 150120

Week 13 Day 2:

Main:

1 RM Shoulder Press

Then 80% for max reps

Assistance:

Weighted pullups 4 x max reps - Straight into - max strict pullups

Tate press 5 x 15 - use managable weight

Banded Pull downs 5 x 15 x HEAVY

WOD:

5 Rounds

Assault 40 Cal  

3 Rope climbs

For Time

Rest 5min

3 Rounds

50 double unders

5  muscle ups

For Time

Rest 5 min

2 Rounds

30 Ring Dips

15 Box jumps 24/20

Finisher 20 min ERG

AOD