Wed. 9-1-2010 WOD

Warm up:


Shoulder Stretches

Dead lifts

Front squats

Thrusters



Core Lift: Strict Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

(Find 1 RM in 3 Attempts)


WOD: AMRAP in 15 Min.

Push Ups with feet elevated on tire or box x 5

Pull Ups x 5

RidgeWOD:
Bench Press: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

***REST 5 - 8 Minutes***

WOD for Time: Coe (Hero WOD)
10 Rounds for Time:
10x 95# Thrusters
10x Ring Push Ups