WOD 03.28.2015 Saturday

WOD

:30 on/:30 off x 6 rounds

  • Power Cleans, 95/65#
  • Double Unders
  • Calorie Assault Bike
Extra Credit MOFO

Alternating 5 sets of each exercise to completion

  • 7 Overhead Squats, (70% of 2 rep max)
  • Rest 1 minute
  • 7 Bench Presses, (70% of 2 rep max)
  • Rest 1 minute

* Start at 70% of 2 rep max and build slowly without failing
** Reps should be perfect and fast

Extra Credit

Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict Chest-to-bars and banded, strict ring dips (double looped) anchor with 100# DBs. Make sure tension is still active at bottom of dip.

* 12 min cap to perform all 6 grip variations on Chest-to-bars