Wednesday 11-28-12

Warm-up: Stretch, Run 800M, 10 shoulder press, 15 push press, 20 push jerks(45/30)

WORKOUT OF THE DAY:

Bench Press – 3,3,3,3,3, heavy 3 rep max, take weight back down to 50% of that 3 rep and max out reps

205-225-245-255×1-235-235
125×29

not for time:

9 Strict Pull-ups
12 Kipping pull-ups
15 Chest to bar pull-ups

then:

5 Rounds for time of:
400M Run
HSPU(15-M, 10-W)
7 Manmakers(40/25)

Scaled HSPUS after 1st round-10-5-5-5
32:45

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This entry was posted in Bench, Crossfit, Hanstand pushups, PULLUPS, RUN, WOD. Bookmark the permalink.

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