July 17 2015

Strength

Floor Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am: 5 x 10 reps @ 50% of max
Strength Assistance

10 DB Rows after each warm-up set
WOD

50-30-20 reps for time:
KB Goblet Squats (70)(45)
After each increment, perform a 20yd shuttle sprint