wed. 10:14 11:44

Wednesday- DE UB + CF heavy + Sprints

1 negative Muscle Up/45 sec for 10 reps **video and put on site

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A1. CG Bench Press @ 80-85%, 4 x 3 reps, rest 20 sec

175

A2. Clapping Push Ups, 4 x 5-10 unbroken reps, rest 2 min

sets of 10

B. Strict Pull-Up- 8, 6, 4 reps @ 20X1, rest 90-120 sec **add weight as possible

8(5#) 6(10) 4(15)

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8 min AMRAP

Squat Clean @ 85% 1RM

185   24 times

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10 sec Sled Push MAX EFFORT into 100m Sprint w/o sled, rest 2:00 x 4 **@ 135# on sled