WOD - Thursday, 5.7.15

I hope everyone had fun with today's spicy little EMOM. Now it's time to get those pecs beach ready.

Warm Up

1 minute max Double Unders

20 PVC Pass Throughs
10 Rotations Left
10 Rotations Right
10 Push Ups

With an empty bar:
10 floor press with 2 second pause at bottom and top
 

Strength

In 18 minutes:

Find a 3 RM Floor Press

In between sets:
Eccentric Dorsi flexion-8 reps not to exceed 3 sets per leg.

 

WOD

3 Rounds: 100 Double Unders
12 Power Snatch (95/65)

Accessory:
3 rounds for quality:
30 second Pull Up Bar Bottom Hang
10 second Bottom of Ring Dip Hold
10 PVC Pass Throughs