CC 9/26/14

Strength
Push Press Against Mini Bands - 1RM
195lb - one red band per side anchored against dumbbells

Accessory
Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM

195lb - one red band per side anchored against two lowest pins on squat rack

DB JM Presses - 4x12

4x20lb

Flat DB Tate Presses - 4x12
20lb-25-35-35

100 Band Pull Aparts
Blue band

WOD
21-15-9:
Push Ups
One Arm DB Snatches, Alternating (70/50)
Box Jumps (24/20)
6:20

Finisher
3 Rounds:
250 Meter Ski Erg
2 Minutes Battling Ropes
1:30 Minute Plank

Subbed 250m row for ski erg, 2 min AD, last round subbed 1 min sledge hammer tire slams for battling ropes