Thursday July 25th WOD

Strength:

Bench Press

1. DB Single Arm Bench Press 4x 6ea arm

2. BB Bent Over Rows 4x6

Superset:

-Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO

-Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE

Conditioning:

5-7-9-7-5

Burpee pull ups or burpee to bar taps

Clean and Jerks (155/105)(135/95)(125/85)

40-60-80-60-40 Dubs

How this works: You will do: 5 Burpee Pull ups, 5 Clean and Jerks and 40 Dubs. Then, 7 burpee pullups, 7 clean and jerks, 60 dubs, 9 Burpee pull ups, 9 Clean and Jerks, 80 dubs and so on and so on.