Warmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees
Strength: Bench Press, find your new 1 RM
Start at 45% and work up to a new 1 RM
5-5-3-1-1-1-1-1-1
WOD: 3 Rounds
3o sec Row – hard pace
10 Pullups
5 Push Press (95/65#)
Cooldown: 2 min plank, 2 min side plank, each side.
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