Wednesday, November 5, 2014

1.) 5X3 Tempo Bench Press

(3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

2.) Front Squat - 

70% x 3

75% x 3

80% x 3

3RM x 1

3.) WOD

50 Double Unders

10 Handstand push ups

40 Double Unders

8 Handstand push ups

30 Double Unders

6 Handstand push ups

20 Double Unders

4 Handstand push ups

10 Double Unders

2 Handstand push ups