Sunday, July 4, 2010

Wensday WOD

DE UPPER DAY

Bench Press 12x2 @55% of 1RM + Blue Bands
(45 sec rest btw sets)(worked 3 grips)

Special EX:
30# Roll Backs 3x15
Purple band Push Downs 3x15
Gripper 15# (Over&Under) 2x10

Met-Con
3RDFT:
45# DB Hang Cleans 12
Chin-Ups 12
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