December 20th, 2016

Split Altitude Landings  5×3/Side (2nd highest box)

A1.) Thick Bar Bench Press

  • 3,3,3,5,5,5 (185, 205, 195, 195, 195, 195)

A2.) KB Chest Flies 

  • 4×10 (16KG Kettlebells)

WOD: 7 Min AMRAP

  • 7 Pull-Ups
  • 7 Hang Snatch (75lbs)
  • 21 Push-Ups

B1.) DB Floor Press

  • 80 lbs. DB’s for all sets

B2.) One Arm Rows

  • 90 lbs. DB for all sets

C1.) Prone Trap Raises 

  • 3×12 (8 lbs. DB’s)

C2.) Scap Push-Ups

  • 3×15

D.) Side Bridges

  • 3x30s/Side

AM: 16 Minute Stretch Routine

  • Pigeon Stretch, Lizard, Couch, Fall Back Stretch
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