July 15, 2018919.577.0063info@crossfitzeal.com

10/03/2017

By
In WOD

Dynamic Effort (DE) Upper

A) Split Press, 5×5, 65-70% of 1RM Press

B1) DB Incline Bench Press, brief pause on chest, 10RM
B2) DB Row, 3×15
B3) Ring Rows, 3 x Max Reps

C) WOD or Strength

For Time
4 Rounds
15 Shoulder-2-Overhead
15 KB Swings
15 Grasshoppers per side

Strength
BTN Press, 3×15
T-Bar Row, 3×15-20
DB Rollback Ext, 3×20
DB or KB Shrugs, 3×20

Aftermath
100 Face Pulls

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