Wednesday 2.24.2016

Strength

12 x 3 Bench Press @70%
(Wide, Middle, Close)

Conditioning

Team WOD

10 min AMRAP
For Reps
5 Pull-up
5 Toe 2 Bar
5 HR Push-up

(teammates do entire round then switch)

Finisher
100 Banded Pushdown
3 x 10 DB Curls

Competition
10 min Handstand Work (goal is free standing)

Beginners’

Strength

12 min EMOM
3 Bench Press (medium)

Conditioning

8 min AMRAP
5 Ring Rows
5 Hanging Knee Raise
5 DB Press

Finisher
50 Banded Push Downs
3 x 10 DB Curls