WOD 09.23.2015 Wednesday

Push-up Tempo Drill

3 push-ups every :15 x 16
* Scale variation and reps as needed
** Paralette, knee, bar on rack, etc.

WOD

:90 on/:30 off x 12 Alternating rounds of:

  1. Calorie Assault Bike (can use rower)
  2. AMRAP of 10 Bench Press, 135/75# + 10 Toes-to-Bars
Extra Credit

Pull-up/Dip Complex – Alpha
12 minute time cap