June 22, 2018919.577.0063info@crossfitzeal.com

09/15/2017

By
In WOD

Max Effort (ME) Upper

A) Press, 1RM
then: 3×5 Press, 75-80% superset with 3×50 Band Pull Aparts

B1) Bench Press, 5RM
B2) DB Row, 5×7, heavy (DB Starts/ends on ground)

C) WOD or Strength

AMRAP 10
15 Dips
15 Pull-Ups
15 DB Up Down Clean Thrusters

Strength
A1) DB Rollback Extension, 3×10
A2) DB “Power” Upright Row, 3×12
B) Complex: 3 rounds of 15 DB fly, 15 lateral raise, max reps db overhead tri extension

Finisher
JM Press, 100 Reps

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