24.4.18

Dynamic Effort Upper Body Day
Strength: 
-Floor Press @70% - 9x3
(3 sets Close Grip, 3 Sets Middle Grip, 3 Sets Wide Grip)
-Bench Press Straight Weight Top Set
Accessory:
-Wide grip banded inverted row 3x10
Core/Abs:
-Side bends wit DB 3x20

WOD:
10 Min AMRAP 
12 DB Hang Clean and Jerk 
8 Strict Ring Dips 
5 min rest 
800m run all out