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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