Thursday, 8/15/13
Warm-Up:
Clean (squat): work up to a heavy single
--Muscle-ups in between sets
Strength:
Speed Bench: 8 x 3, 40-50% + bands
Seated Press + bands up: Heavy Triples
Chest Supported Rows: Heavy 2, 4, 6 reps
Conditioning:
For Time:
5 Rounds:
10 Wall Balls 11' target
10 CTB Pull-ups
5 Rounds:
10 Wall Balls 10' target
10 Pull-ups
Finisher:
Tri's: 4 x 20
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