WOD: 1/31/20

Strength
AMRAP 10 of:
”6-12-25 Protocol for the Triceps Group”
1a) Close Grip Bench Press x 6
1b) Rollback Triceps Extensions x 12
1c) Banded Overhead Triceps Extensions x 25
For each of the above sets, do not rest extra between movements.  The transition is enough rest time.  Rest 1:30 – 2:00 between rounds.

Conditioning
AMRAP 10 of:
”6-12-25 Protocol for the Upper Back Complex”
1a) Barbell Rows x 6
1b) Chest Supported DB Rows x 12
1c) Banded Facepull-aparts x 25
Again, for each of the above sets, do not rest extra between movements.  The transition is enough rest time.  Rest 1:30 – 2:00 between rounds.

Extra Credit
EMOM x 8: 3 Push Jerks, building to a heavy TNG set