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WOD / THURSDAY, APRIL 19

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Strength 

Pause Bench Press:  5-4-3-2-2; start @ 70% and build.  Pause one sec at the chest each rep. 

Rest, then... 

27-21-15-9 reps of: 

Pull-ups

Push-ups 

200m Single-arm Waiters Walk, 53lbs/35lbs (100m right/100m left)

Competitors 

1. Pause Bench Press:  5-4-3-2-2; start @ 70% and build.  Pause two seconds at the chest each rep. 

2. WOD 

3. Accessories 

3 sets of: 

10 SeeSaw DB Rows/arm 

20 DB Floor Press 

15 Supinated Ring Rows 

Rest 2:00

PC: @og.steve featuring the beautiful @lipstick.chick Last modified on

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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