December 16, 2015

STRENGTH: Push press 3-3-3-3-3

WOD: 15 min AMRAP

10 x push press

20 x OH walking plate lunges

30 x air squats

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OLYWOD

STRENGTH: Bench press

Warm up, then,

75%x5 reps, 85%x 3 reps, 95% – 100% x 1

WOD: 3 rounds – Complete as many rounds as possible in 3 minutes of:

4 x high hang power clean

6 x jerk

8 x toes to bar

*Rest 60 seconds after each 3 minute AMRAP.