12/16/15

Wednesday 

 Skill WOD: (as part of warmup)

  • 8 Minutes  
  • Odd minutes: handstand walk or hold 
  • Even minutes: muscle ups or ring l-sit 

Strength: Bench Press 

  • 5 x 60% 
  • 3 x 75% 
  • 1 x 85% 
  • 3 x 80% 
  • 3 x 85% 
  • 2 x 90% 
  • 8 x 75-78%  
  • 8 x 75-78% 
  • if you got your 8 at 75% last week, increase to 78% 

MetCon: 10 Minute AMRAP  

  • 15 DU 
  • 10 K2E  
  • 1 Lap KB carry (athletes choice) (53/35)