WHITEBOARD – 05 February 2015

Workload:
A1. Close Grip Bench Press: 8 sets of 2*Grip should be shoulder distance, no further out.**Bump up load from last weeks sets of 3A2. Weighted Shoulder Dislocates: 4 sets of 10*Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progressThen:On the minute for 5 minutes:*Kick up to a handstand. Perform 1 Handstand Push-up and then drive the hands into the ground making the body into a pencil. Hold for 12s**If this is easy put hands up on a raised surface making the press a deficit.Then:Tabata Row (20s on, 10s off)8 intervals*Rest 120s8 intervals**Post total Meters
Notes: Post comments. instructions are throughout the workout.
225# x 8 x 2
WOD RX’d 1706m