FRI08DEC2017

WOD

Strength
Bench Press: every 2 min for 12 min,
3 Bench + 10 Air Squats AFAP, build to heavy set

Conditioning
AMRAP in 10 Minutes:
8 Pullups | C2B
4 Wall Walks | 25ft HS Walk
8 Push Press (115/75) | HSPU
4 Wall Walks | 25ft HS Walk

EXTRA

Weighted Chinup: 9 min to find heavy triple

6 supersets
10 chest supported DB rows w/ pause on chest
10 DB arnold presses

4 sets as able
10 sec false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets
8 hollow/arch kips on rings + 2 skin the cats

3 sets
25 GHD situps
3 inch worms with 3 tight pushups each

Bootcamp

Strength
Bench Press: every 2 min for 12 min,
3 Bench + 10 Air Squats AFAP, build to heavy set

Conditioning
AMRAP in 10 Minutes:
8 Jumping Pull ups
25′ Bear Crawl
8 Push Press
10 Walking Lunges

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