mid-grip

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Monday 8.18.2014

wodSTRENGTHA. 8 x 3 Mid-Grip Speed Bench Press to 1 Ab Mat @ 50% B. 3 x ME Strict Pull-ups (If over 12 reps, add load)

CONDITIONING 500m Row 50 Pushups 50 Ring Rows

Finisher 3 x 15 GHD Situps 100 Banded Face Pulls

COMPETITION 3 x ME Wall Walks