Thursday 04.19.12

Tom works the pull-up bar like a pro.

Well, kids, another day, another WOD. We've got some shorties but goodies. This is a good opportunity to focus on form and go heavy. Each one is over in 6 minutes, so you won't tear yourself down by going heavy. Get on it!

WOD

Warm Up:

2 barbell complex

Foam roll

--

Strength:

1 RM Push Press, then 3-3-3 at 80%

--

6 min AMRAP

4 floor press as heavy as possible

4 clapping pushups

-- 2 min break --

6 min AMRAP

8 deadlift  (225/155)

4 box jumps

-- 2 min break --

30 wall balls

1 rope ascent