August 23, 2017
STRENGTH: A) Bench press 5 x 5 x 5 x 5
B) 3 x 8-10 dips
WOD: “Annie-ish”
50-40-30-20-10
Double Unders
Sit Ups
*Following each couplet, complete 10 x push ups
OLYMPIC LIFTING
STRENGTH: A) Deadlift
5 reps @ 50% of 1RM
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 90% +
B) 3 sets of: 12 x bent over barbell rows + 8-10 x hanging straight leg raises or knee raises
WOD: AMRAP 10 Minutes
10 x Box Jump Overs
8 x Alternating Pistols
6 x Deadlifts
