16.10.18

Dynamic Effort Upper Body Day

Strength: Bench Press @ 35% Bar Weight + Doubled Micro Mini's (Under 200 lb. Max) or Mini Bands - 15x3 (5 Sets Close grip, 5 Sets Medium Grip, 5 Sets Wide Grip) *20 SECOND REST PERIODS.

Weightlifting: Zott press 3x10

Accessory: Weighted Pullups with Rope - 3x6

Core/Abs: (10-9-) 8-7-6-5-4-3-2-1
Hollow Rock
Tuck Crunches

WOD:
4 Rounds for time
40 DU
5 C2B Pullups
3 Bar Muscle ups
TC 10 min