WOD 9 January

Thursday 9 January 2014:

Warm-up (5 mins):  PVCs, single-unders, ball slams, push-ups, Superman stretch

Strength (15 mins, incl assistance):  Bench press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 1, Week 1 on Prilepin sheets)

Assistance:  2 x max reps ring dips

WOD (AMRAP10)

·   10 bench press

·   20 ab-mat sit-ups

·   30 double-unders

Male RX = 135 (Games athletes = use 155-175)

Female Rx = 95 (Games athletes = use 105-115)

Cashout = in teams of two, max calorie row in 4 minutes (partition as desired)

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