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WOD - Thursday, 11/12/2015

WU. Shoulder mobility
6 Burpee pull ups
8 ring dips
10 Kick to handstands (hold for 3 seconds)
A. Strength: Bench press (15 minutes)
5 x 3 @~80-85% of your 1RM
If you don't know your 1RM work your way to a weight that challenges you for 3 reps and stick with it for 5 sets.
B. Strength: Romanian deadlifts (10 minutes)
3 x 3 @~50-60% of your 1RM deadlift.
C. Conditioning
EMOTM: 16 mins alternating
Odd: 6 Burpee-over box
Even: 8 slam balls
when Leran sees the WOD has bench...
...But its his rest day...
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