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Tuesday 10.4.16

3
Oct

Tuesday 10.4.16

WORKOUT OF THE DAY:

STRENGTH: Dip Max + OTMEM
3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer)
Then for another 8mins (12 total minutes)
OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week
Or
Close Grip Bench 8.8.8.8. Across, heavier then last week

WOD: [ On 3 Minutes ]

15 Burpees (Cap at 1min)
Run 200m
x 5 rds
-record splits for each interval

L1- 15/ 200m
L2/M-12/200m
L3-10/ 150m


Core Buy-Out: 

A) 4 x 20 Hollow Rocks
B) 4 x 30sec. HS Hold between each set