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NEWS

Monday April 14th 2014

By Forrest Sparks | In WOD | on April 13, 2014

Warm up:

10 MB floor to over head throws

10 G’ ma throws

 

*Strict Press: (see notes below)

65% x 5

75% x 5

**85% x 5+

 

Weighted Dips:

3 sets

10-10-10

rest 1 min, then 1 set ME @ BW

 

WOD:

21-15-9

burpees

Pull ups

(12 min cap)

(scale up C2B)

 

*use 90% of strict press 1 rm then apply percentages to that (i.e. 1 rm= 100, 100 x .9=90, 90 x .65= 58.5)

**+ means AMRAP 2 shy of failure

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