Friday 8.18.17

Niki H,

Niki H,

Five sets of:
Every 3 minutes:
Bench Press x 4-5 reps @ 20X1* (tempo training see below)
*2 sec down
0 sec pause @ bottom
X - Explode to the top of the lift
1 sec pause @ top

WOD:
40-30-20-10 reps for time of:
Box jumps 30/24
GHD sit-ups

Sc:  Step-ups 24/20 or less;  ab-mat sit-ups

Mandi Reading