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WOD – Friday, February 18, 2011


WOD – Friday, February 18, 2011

Warm-up: 400m run, 30 forward arm circles, 30 backward arm circles, 20 push-ups, 20 ring rows, 45 second handstand hold (against the wall if you need to), 15 pull-ups, 20 GHD sit-ups, 20 GHD extensions

Strength: 3,3,3 Close Grip Bench Press

Close Grip Bench is the same as a Bench Press except that your hands are approximately 14″ apart.  This is about the distance of the inner knurls.  Slowly lower the weight to your chest and then explode it to full extension.

WOD: 5 Rounds for time

10 Push Press 115

10 55# Dumbbell Rows

greg field of pain

greg field of pain

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