Wednesday, 28 May14

Wednesday, 28 May14

STRENGTH:
Push Press – 3×5 @ 100% OHP 6 RM weight
3×10 KB, single arm bent over rows (add 1 kg if successful last time)

PLYOMETRICS:
Max vertical jump, touch the rings (10 attempts)

CAPACITY:
Complete 5 rounds:
– 3 Rope climbs (NOT for time, although use max 90 sec or scale down)
Then:
– 60 sec of max reps ball slams
– rest 60 sec then repeat
Score=total ball slams

Notes: once the rope climbs are done you look at the wall timer and have 1 min to complete as many ball slams as possible. This WOD can be staggered to provide ropes and balls for everyone.



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