WOD 09.10.2015 Thursday

WOD

21-15-9 for time of:

  • Body weight bench press (70% of 1RM bench)
  • Bar Muscle-ups

“or”

Lynne
5 rounds for max reps of:

  • Body weight bench press (70% of 1RM bench)
  • Pull-ups (strict banded pull-ups)

* Rest between bench and pull-ups should be short
** Work:Rest ratio should be approximately 1:1

Extra Credit

Sprints – 500m, 400m, 300m, 200m
* Rest 1:00 between sprints