Wednesday Dec 18, 2019

STRENGTH

Bench Press (20 Minutes)

5 x 2 @ 85% of 1RM

Strict CTB Pull Ups

5 x 5

*All sets at the same weight.  After each set, do 5 Strict Chest to Bar Pull Ups after each set.  Use a band if needed to get your chest to the bar.

 

WOD

5 Rounds for Time:

25/20 Calorie Row

50’ Handstand Walk

10 Alt DB Snatch 50/30#

Rest 1 Minute

22 Minute Time Cap

*Stagger the start by 2 minutes if needed.  The snatches should be steady so scale accordingly.  

Scaling Options:

50’ Handstand Walk >>> 20 Wall facing shoulder taps