03/12/2016

Perfomance:

A. In teams of 4 – 2 men, 2 women, synchronized movements
4 rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
60 Wall Balls

While the partners work, two remain in position plates

Competition:

A. Take 10-15 minutes to build to a heavy Close-Grip Bench Press

B. Close-Grip Bench Press
*Set 1 – x 2 reps @ 90% of today’s heavy single
*Set 2 – x 3 reps @ 85% of today’s heavy single
*Set 3 – x 4 reps @ 80% of today’s heavy single
*Set 4 – x 5 reps @ 75% of today’s heavy single
*Set 5 – x 6 reps @ 70% of today’s heavy single
Rest no more than 60 seconds between sets.

C. In teams of 4 – 2 men, 2 women, synchronized movements
4 rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
60 Wall Balls

/by