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Wednesday 06/03/15 Posted by admin on June 2, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set if possible
-take out of rack

B. Deadlift 10-10-10
55-60% of 1RM

C. For Max Reps:
Strict Pronated Pull-Ups
-rest :90
Strict Mix Grip Pull-Ups
-rest :90
Strict Supinated Pull-Ups

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GVCF-Run Club WOD
Grapevine Middle School, 6am
4x400m run
-every 100m complete 5 burpees and 10 air squats
-rest as needed between runs

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