wod-wednesday

W.U.  Coach Prep

Strength:  2 Parts

A.

  • Build to a 5 RM Bench Press
  • Alternate Ring Dips from Floor x 5 reps between all set

B.

  • 1 set of Max Reps @ 65% of 5 RM for the day

W.O.D Complete the below work

3 Rounds of

  • 12 x Wall Ball 20/14
  • 24 x Situps

REST 2 Mins

2 Rounds of

  • 6 x Strict Pullups
  • 24 x Alt DB Snatch 50/35

REST 2 Mins

1 Round of

  • 50/35 x Assault Bike Cals

NO 6PM OLY Work