151030 Upper Superset

Warm up:
5 min DROMs

A: Upper superset
establish a daily 5RM for:
Shoulder Press (#125)
Bent over barbell row (#125)

B: High rep superset
15-12-9 of:
Shoulder press (#75)
Bento over barbell row (#75)

150820 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
Fight Gone Wrong
3 rounds for max reps of:
1 min push-ups
1 min Hang Cleans (#75)
1 min Bent over rows (#75)
1 min Thrusters (#75)
1 min Lunges
1 min rest
Score: 290