Tuesday WOD – 040516

Nina

Nina

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WORKOUT OF THE DAY

Fitness
1. Push Press: 4×10@65%

2. 7 Rounds for time:
7 Strict Pull-ups
7 Strict HSPU

Performance
STRENGTH
Push Press: 4×10@65%

METCON
7 Rounds for time:
7 Strict C2B Pull-ups
7 Strict HSPU

ACCESSORY
1. DB Hex Press
20-15-12-12

2a. 4xME Strict Dips
2b. 4xME Plate Front Raises (1:00, :45, :30, :30)
Rest 90s between supersets.

3. Banded Tricept Extensions
This workout has a 10 minute time cap. I want one set of 30 reps to blow it out. Rest 30 seconds then a set of 20 reps. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes.

ENGINE
800m Run for time.