Warm Up: 2 min jump rope, 10 T stab pull ups, 15 sit ups, 15 back ext
Skill Focus: Bench Press
1 x 8, 1 x 5
WOD
Bench press x 3-4 (get 4, go up)
wgt chin ups x 2-3 @2011
3 sets
rest 2 min btwn
3 sets for max reps of:
Bench press bw-males/75% bw females
dead hang chin ups
rest 4 min btwn sets
Post 3 rm bench / chin wgt / total reps from the 3 sets
Dawn--so good to have you drop in, we've missed you! And I know you loved the WOD--being it was a strength day!
