5-24-12

Posted: May 24, 2012 in Wod

Am Session:

Rowing:

4x 1200m

rest 3:00 min btw efforts-hold within 3-5 seconds

PM Session:

Bench Press work

6 min speed work @ 55% *every 2 min perform 9x bench (185#)/18x butterfly pullups

6 min power work @ 75% *every 2 min perform 5x  bench (235#)/10x kipping pullups

6 min Strength work @ 90% *every 2 min perform 2x bench (285#)/4x strict Pullups

*core work, recovery sled pull

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