WOD:

1) Bench Press: 5-3-1-3-5-10-20

For this series we are looking for a relatively heavy 5 and 3 to start, but not maxes. Your single should be HEAVY, could be 1RM heavy, could be PR heavy, you decide, but you have 1 attempt, and only 1 attempt. From there on, your 3-5-10-20 should all be as heavy as possible. 20 might be a bit of a guess for most of you, 80% of your 10 is a good starting point, and 80-90% of your 5 is a good starting point for you 10. Rest approximately 2 minutes between sets.

2) 15 minute AMRAP:
15 Pull-ups
15 Wall Balls 20/14
15 Kettlebell Swings 70/53
200m Run

Competitors:

3) 5 rounds:
30 seconds Bird Dog Left
30 seconds Bird Dog Right
30 seconds Superman
30 seconds Rest

This series of stabilization work can be done before or after the workout. A good way to finish, also a good way to get yourself warmed-up.

For results post weight of each set of Bench Press, and total Rounds plus Reps for Met-con along with any scaling used.

Post results/thoughts to comments

– Jade