DATE – Friday Sept 21st 2012

 

Warm-up/Mobility

 

WOD A)

1)     Test Max Plated Plank Hold (45/25)

2)     % based off 3RM- Brench Press- 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%

 

WOD B)

3 Rounds for time *Rest 90 Seconds between rounds.

 

12 Push Press (155/ 100) *from floor

18 Burpee over the bar

24 Calorie Row

 

*Score equals total time minus rest.

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