Monday May 9th, 2016
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Category: WOD

Monday May 9th, 2016

Warm up-

400m row/run

2 Rounds “Cindy”

2 minute Twisted Cross

Skill-

Bench Press

10 Rounds-every 2:30 minutes complete:

3x Bench Press superset with max rep strict pull/chin ups

*work to a max for the day in both the bench and pull ups

*even rounds do pull ups, odd rounds to chin ups

WOD-

“Mainsite Wod”

With a clock set for 12 mins:

1 minute of box jumps

1 minute of sumo deadlift high pulls

2 minutes of box jumps

2 minutes of sumo deadlift high pulls

3 minutes of box jumps

3 minutes of sumo deadlift high pulls

*Record total reps

*30/24 115/75

Post Wod-

100 weighted sit ups immediately into a 1 minute plank

 

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