Wednesday, 15 September WOD

Warm-up

• 4 Rounds
  • 12 Cal Row
  • 10 Single KB Deadlifts
  • 8 Bench Push Ups / Inch Worms / Push Ups / Empty BB Bench Press

Strength

• Deadlift 5-5-ME at 70% 1RM
• Rest as needed between sets.

Last set go for max reps between 5 and 10 reps. No more than 10 though!

METCON

• For time:
  • Row, 500 m
  • 21 Bench Press, pick load
  • Row, 500 m
  • 15 Bench Press, pick load
  • Row, 500 m
  • 9 Bench Press, pick load

Bench Press- 1x/0.75 body weight Scaling Options:

Scale the bench press weight so that you can at least hit 5-7 reps at a time.