Comp Wod 12/16/2014

P1010422

Remember Comp training night 6:30PM!!!

1. Push press
find 20 rep max

2. Push press
2×10 with your 20 rep max weight

3. AMRAPx6
3 strict pull-ups
6 push-ups
9 air squats

rest 3 min

AMRAPx6
9 wall balls 20/14
6 burpees
3 ring dips

4. weighted plank for 5 min. each fail, increase the weight
5. SA DB row 6-8 each arm 4 sets (single arm, dumb bell)

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