3 August 2017

3 August 2017

Warm-up: 5:00 Row, 21-15-9: Calorie Row, K2E, Sit-ups

Strength: Close Grip Bench Press: 5-5-3-1 Each set to be done as heavy as possible.

WOD: 12:00 AMRAP:

12x Deadlift
9x Hang Power Clean
6x Shoulder to Overhead

Rest 0:30, choose a weight that you can go unbroken for your sets

Cool Down: 4 Sets: :15 L- Sit hold from bar, :30 Plank, :30 Side Plank Right side, :30 Side Left Side. Rest as needed.



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