WOD NOTES
Push/Pull day and a quick little burner…
Increasing loads on the bench press and the pull downs.
Fitness and Performance
4 sets
Bench press x 8-10 (pause on chest)
Rest 90 seconds
Cable lat. pull downs x 12-15 (pause on ribs)
Rest 90 seconds
Crunch with arm activation x 12 (pause at hips)
Rest 90 seconds
For time:
21-15-9
KB Swings
Burpees
Sport
Jerk recoveries
3 x 2 @90%
2 x 2 @100%
2 x 1 @110%
30 minutes (around the worlds)
400 m row
400 m ski
1 KM Assault bike
Working at a talking pace the entire time
