WOD : 9/26/2017

Tuesday

Dont forget!  This Thursday evening at 6:30 we will be hosting a Strongman Pizza Party.  Bring a friend or three if you want!  As always, adult beverages are welcome.  

CrossFit 

Strict Press (rest 45-60 seconds between sets)
5-5-5

Push Press (rest 90 seconds between sets)
3-3-3

Split Jerk (rest 2-3 minutes between heavy attempts!)
1-1-1

then 10 minute amrap of the following
5 Pull Ups
10 Push Ups
15 Air Squats

Strength - 
A1 - Bench Press

5 x 70% 
5 x 75% 
5+ x 80% 

B1 - Incline DB bench Press
5 sets of 12-15 reps at tempo 1010 and rest 60 

C1 - Chest Supported Db row

3 sets of 10 reps at tempo 3010
C2 - Rear Fly Delt On 45 degree back extension
3 sets of 30 reps (light weight!) 

D1 - Tricep Push Down (cable or banded) 
2 x 15
D2 - Zottman Curls
2 x 15