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Workout for Thursday September 6, 2018

A) Dual Dumbbell Pronated Bench Press: 4x 6-8; Rest :60

B) Weighted Strict Pullup: 4x 3-5; Rest 2-3 Min.

C) Workout of the Day:

Performance-

5 Rounds @90% effort:

3 Power Snatch

5 OHS

7 Box Jumps (30/24)

150m Row AFAP

Rest :90

Fitness-

7 Rounds for Pacing:

5 DB Power Snatch per arm

10 Box Jump or Stepups/leg

12/8 Cal Air Bike

Categories: WOD

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