WOD 2016/05/23

Warm Up:

Dynamics & Mobility

Skill: Bench Press

Strength

Bech Press:

Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Set 7 find new max reps

Rest.3 ‘

Wod 1: 21-18-15

Handstand Push Up

Ring Dip

Hand Release Push Up

Wod 2: 12-9-6-3

Muscle up / Chest to bar pull ups

Burpees Box jump

Toe To bar