WOD
Strength
5 sets
12 alt. seated DB press building
5 ring rows w/ 3 sec. pause with rings on chest
*Hold two DB and alternate presses
Conditioning
From the 2014 CFW Club Championships
“Curtis P. Burpee”
7 Minute AMRAP of:
4 Curtis P (115/75)
4 Burpees Over-the-Bar
8 CP
8 Burpees OTB
12 CP
12 Burpees OTB
and so on until time expires.
Extra
OHS: Find 1 rm w/ 15 sec. hold in the bottom of squat
Power/ clapping kips – Accumulate 20 H/A kips where your hands come off the bar
*generate power by tightening connection NOT overextending