Sunday, October 14, 2012

Monday - The James Complex



Skill:
Bench Press 5-3-1-1

WOD 1:
"The James Complex"
AMRAP in 5 mins
1 rep = Burpee to Power Clean to Press to Back Squat 95/65
Team Success group uses 135/75

WOD 2
AMRAP in 5 mins
15 double unders
15 Smash Balls 20/15

WOD 3
AMRAP in 5 mins
15 hollow rocks
15 renegade rows 25/15
Team Success group usess 35/20

OT:
400 meter run
Team Success Group uses 45/20 plate OH

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