WOD 12.16.14 Tuesday

Warmup

  • Jump Rope x 200
  • Agile8

Then:

  • 15 Banded Pass Throughs
  • 15 Banded Chest Pull Aparts
  • 15 Banded Overhead Pull Aparts
  • 15 Banded Overhead Press

A. 5 Supersets

  • 5 Bench Press
  • 10 Incline Row (prone on bench)

B. For Time: 10-9-8-7-6-5-4-3-2-1 Reps

  • Pull-Up (Chest-to-Bar)
  • Box Jump Up and Over (24/20”) full extension at top
  • Turkish Sit-Up (45/35#) (25/15#)

C. Cool Down

  • Row 500m
  • 20 Pass thrus
  • 1 Min KB armbar/arm
  • 1 Min Couch Stretch/side
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