November 17, 2018919.577.0063info@crossfitzeal.com

09/26/2017

By
In WOD

Dynamic Effort (DE) Upper

A) Bench Press, 8RM (take 3 sets to work up)

B) Strength WOD

4 ROUNDS (32 Minutes)

EMOM x 4
Min 1: 18/15 Cal row or 15/12 Cal bike
Min 2: 5/3 Muscle-Ups (scale 7/5 Strict Chin-Ups)
Min 3: 10 Dumbbell Shoulder-2-Overhead
Min 4: 15 Abmat Sit-Ups

4 Minutes (for time)
18/15 cal row or 15/12 cal bike
5/3 muscle-ups
10 DB Shoulder-2-Overhead
15 Abmat Sit-Ups

Aftermath
4×8 Underhand Barbell Row
100 Lat Pulldowns (banded)

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