WOD 12-6-17

WOD 12-6-17

S/S
4 Rounds:
10 Dumbbell Bench Press
15 Dumbbell Bent Over Rows
20 Seated barbell strict presses
25 Band pull aparts
25:00 min cap
This is like a body building workout,Weight should be challenging enough so as you cannot do all reps unbroken. Take your time, focus on good strict form. Have a spotter.
Performance
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

.Fitness
Four sets for max reps of:
45 seconds of DB Burpees
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of V-Ups
15 seconds of Rest