3.7.18

Dynamic Effort Upper Body Day

Strength: 
- Floor Press @50% + 25% Chains - 5x5
- Bench Press Top Set

Accessory:
- Overhand Bent Over Wide Grip Barbell Rows - 3x10

Core/Abs:
DB Side Bends - 3x20 Per Side

WOD:
7 Min AMRAP
3 Pistols left leg
3 Pistols right leg
12 DB Shoulder to Overhead (heavy)
*every DB Drop from over the knees = 7 Burpees penalty

Finisher:
Lying, Thumb Down Rear Delt DB Flys on bench- 3x25