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.

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