WOD - FRIDAY 5/24/19

Mobility: Chest/Shoulders

Part A:  20 mins. to Establish a 1 RM Bench Press

Part B: 10 min. EMOM
Odd: 15 Leg Raises off the Rack
Even: 10 DB Bench Press

For Time
21 - 15 - 9
Power Cleans (135/95)
Ring Dips

Flexibility: Chest/Triceps


ABS: Four Sets of:
10 Leg Levers
15 Straight Leg Pulses
20 DB Russian Twists
25 Upper Crunch Pulses with feet elevated

Five Sets of:
12 BB Bent Over Wide Row
12 BB Close Grip Tricep Press

Four Sets of:
10 Single Arm DB Low Row
10 Single Arm Banded Tricep Ext. with supinated grip

Three Sets of:
10 1-DB Lat Pullover on bench
15 DB Nosebusters on floor