051019

A. Metcon (Rounds and Reps)
20 min AMRAP
*Partner WOD (Relay Style)

8 Bench Press @ 60% of 1RM (Choose wt)
12 GHD SU (16 Ab Mat SU w/ MB)
16 DU (32 singles)

FITNESS

12 DB Bench Presses
16 Bicycle Sit Ups
20 Skiers (3 - 45's) (L + R = 1)

B. Metcon (No Measure)
2 Rounds
8 - 12 Strict Dips
30 sec heel taps in sit up position
8 - 12 DB/KB Single Arm Bent Over Row
15 Left / 15 Right Oblique Crunches

Then...

2 Rounds
30 sec Max Jumping Pull Ups w/ 2 sec eccentric (use rings or bar)
Rest 30 sec
30 sec Max Jumping Dips w/ 2 sec eccentric (use rings or bar)
Rest 30 sec

Then...

Build to 70 Alternating Banded Bicep Curls (Non-active arm in static hold at 90 degrees)
Build to 70 Alternating Banded Triceps Ext (Non-active arm in static hold at 90 degrees)