WOD 10/12/14

UPPER

Warm Up:
2x Spiderman Crawl x10 m
     External Rotations x15
     Wall Balls x5 ea. (pitching + underhand)

Main Work:
Jerk 5x2

Bench 4x (against red bands)
s.s. w/ Face Pulls x12 (w/ Fat Gripz)

Accessory:
3x Unilateral Pull Down x10 ea.
     Incline Bench x8
     Chin-Up Ring Iso-Hold x:30

Cool Down:
Stretch and Foam Roll