6.7.13- Arapaho

SWOD:

Bench - 1×2@50%, 1×2@60%, 1×2@70%, 1×2@80%, 2×2@90%

V Ups - 4×15

sets x reps

If you don't know your 1 Rep Max, use trial and error. The last two sets should be very difficult. Aim for approx 2-3 minutes of rest between each set.

-Coach Casey

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WOD:3 min AMRAP x 5

6 DB clean & jerk
9 Push ups
1 min rest

Rest 1 min and repeat for 5 rounds (amraps). You start your count of rounds where you ended the previous round.

-the doll