Wednesday April 17th 2013

Surprise Tuesday night PumpFit session
WOD

Prep…
3 Rounds of
250 Meter row
10 Dead hang pull-up
5 min Foam roll (IT band, lats, spine, gluteus)

A. Build up to a 2 rep max floor press

B. 2 Rounds
1 min DB Bench press
rest 30 sec.
1 min Ring dips
rest 1 min

C. Two Rounds for time:
30 Burpee over the barbell
25 Push jerks (155/105)