Posted: June 6, 2011 in Wod

1) 5×5 Speed OHS – rest 60sec

185/205/215/225/235…all fast no pause felt good

Notes: Use a moderately heavy weight that you can move quickly. Make sure every rep is at competition standard, but also try to move as rapidly as possibly.

2) 5×3 Incline Bench Press – rest 3 minutes

225# for all sets

Notes: These should all be heavy and probably need a spot. You should be on the brink of failing every set.

3) 7 minute AMRAP of:
12 UB Toes to Bar
12 Fast Pushups

6+8 TTB’s

Notes: Again, I’m looking for speed on the Pushups. Sets should be UB and very fast.


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