November 13, 2013

Wave Ladders by Christian Thibaudeau
A. Bench Press
Wave 1
1x3@ 85%
1x2@ 88%
1x1@ 92%
Wave 2
1x3@ 85+ 20lbs
1x2@ 88+ 20 lbs
1x1@ 92+ 20 lbs
Wave 3
1x3@ 85+ 30 lbs
1x2@ 88+30 lbs
1x1@ 92+30 lbs
B. AMRAP 15 min.
6 Pull Ups
12 Sit Ups
24 Plyo Lunges (each leg counts as 1)

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