W.U. ROM W.O.D (10 Mins)

Strength:  Bench Press

  • 60% x 10 
  • 65% x 8
  • 70% x 6
  • 75% x 4 (2)
  • 80% x 3
  • 85% x 2 (2)
  • 90% x 1 (3)

W.O.D 3 rounds each of Max Effort (12 Min Clock)

  • 1 min x Max Effort Double Unders
  • rest 30 sec
  • 2 min x Max Effort Burpees
  • rest 30 sec

AUX:  

  • Bicep Curls (21's)  45/25 x 3 sets
  • Barbell Bent Over Row's  95/65   10 reps x 3 sets

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OLY Group:

  • 5RM Back Squat
  • Hang Power Clean + Clean:  1 + 1  x 6 @ 65%
  • Sumo Deadlifts: 80% 3 reps x 4 sets
  • Strict Press:  80% 5 x 5

CORE:  anything you need 

 

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