C10292014

BASIC:

A.Press

3 @ 70%

3 @ 80%

3+ @ 90%

B.Bent over Row 4 x 12-15

C. Skill w/class

D.WOD

COMP:

A.Pull-up c2b, 30 second on 60 second off x 6

B.OTM 10: Muscle up 1-3

C.Handstand strict Def 7 x 3-5 reps

D. Bent over row 3 x 10-12

E. WOD