FRI25AUG2017

WOD

Strength
Seated DB Press: 4 sets of 10 AHAP

Conditioning
AMRAP in 17 Minutes:
100M Farmers Farry (53/35 KB)
50 Double Unders
25 Ground to Overhead (115/75)
12 Toes to Bar | R+ Bar MU

Extra

4 sets:
Bench press: 85/3
Strict ring dips: 10-12 reps

Back Squat: 80/2*6 sets
*base numbers off your most recent BS max

3 rounds for time:
4-8-12 kipping HSPU (open standard)
*rest 60 sec. b/n each round

After
50 strict TTB + 50 GHD hip extensions

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