WOD 11.30.2016 Wednesday

Metcon

For time:

  • 25 GHD (sub Abmat sit-ups)
  • 50 Double Unders (100 singles)
  • 15 Front Squat, 135/95#
  • 25 GHD
  • 50 Double Unders
  • 13 Front Squat, 185/115#
  • 25 GHD
  • 50 Double Unders
  • 11 Front Squat, 205/135#
Accessory

Bench Press

  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3

4 rounds

  • 10 Incline DB Press
  • 15 Lat Pulldowns (training bar + bands)