Thursday 4-3-14

 In WODs

Warm Up

Coach’s Choice
5 min. Shoulder Mobility

Skills

Bench Press

WOD

A. Bench Press 5×5
Between sets max rep strict pull ups – if you can’t hit 8 in set 1, use a band that will allow you to hit 8 but no more than 12

B. 9 min. AMRAP
Ladder up – 1s on rings, 10s on Double Unders
10 Ring Dips – front of shoulder must touch the top of ring
10 Double Unders

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Travel WOD

1 minute plank
1 minute rest
45 second plank
45 second rest
30 second plank
30 second rest
15 second plank
15 second rest
30 second plank
30 second rest
45 second plank
45 second rest
 1 minute plank
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