Wednesday, December 4, 2013

1.) Bench press 4x5  65,70,75,75%

2.) Deadlift: 3 sets of 4 @ 75% of max, rest exactly 60 sec between sets

3.) Ring dips 3x max effort

4.) WOD

For time:

21 Kb swings

21 burpees

400 m run

15 kb swings 

15 burpees

400 m run

9 kb swings 

9 burpees 

400 m run