Friday 10-19-18

W.O.D.
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish

Accessory
5 Supersets:
6 strict Chest to Bar Pull-Ups (pull-ups)
9 Tempo Dumbbell Bench Press
*5 second negative phase. Build to a heavy on the tempo dumbbell bench press
Use BB if DB aren't heavy enough; 
IF YOU TAKE DB FROM THE OTHER SIDE OF THE GYM....PUT THEM BACK!!!!