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WODs

Friday, April 17, 2015

SWOD
Speed Bench: 9x3 (30s rest or alternate w/ partner)

*60-70% of 1RM Floor Press

WOD
For time, complete 10-9-8-7-6-5-4-3-2-1 reps of:
Man Maker (no squat): 40#/25# (or more is Rx)
Ring Dip (scale: Bench/box Dips)

Extra Credit/Auxillary:
2x "Pull Up Pyramid"
10x30/30 Plank