Workout of the Day 12/19/2014

Strength:

A) DB Bench Press
8@7
8@8
plus 3 repeat sets

B)Pendlay Row
5@7
5@8 plus
plus 3 repeat sets

Conditioning:

8:00 AMRAP
15 Wallballs
10 Burpees
5 Squat Snatches (135/95)

or

8:00 AMRAP
10 Wallballs
5 Burpees
10 OH Squats

Extra Credit:

3 Rounds:
Airdne
3:00 RPE 8
2:00 RPE 6-7

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