Friday 7/12

Fitness

Bench press

Every 3 minutes for 4 sets-5 reps-moderate weight

WOD

"Green Goblin"

3 sets

1 minute bike for calories

1 minute alternating dumbbell snatches (35/25)

Rest 1 minute

Rest 3 minutes

3 sets

1 minute row for calories

1 minute single arm dumbbell hang squat cleans (35/25)

Rest 1 minute

Performance

Bench press

Every 3 minutes for 4 sets-5 reps-86%

WOD

"Green Goblin"

3 sets

1 minute bike for calories

1 minute alternating dumbbell snatches (50/35)

Rest 1 minute

Rest 3 minutes

3 sets

1 minute row for calories

1 minute single arm dumbbell hang squat cleans (50/35)

Rest 1 minute

Competition

Bench press

Every 3 minutes for 4 sets-5 reps-86%

WOD

"Green Goblin"

3 sets

1 minute bike for calories

1 minute alternating dumbbell snatches (70/50)

Rest 1 minute

Rest 3 minutes

3 sets

1 minute row for calories

1 minute single arm dumbbell hang squat cleans (70/50)

Rest 1 minute