WOD:

1) Bench Press: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

2) AQAP:

80/60 Calorie Row

60 Shoulder-to-Overhead 95/65

40 Knees-to-armpits

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Assault Bike: 8 x :30 On/2:30 Off

On should be a max effort, off should be an easy pedal to recover.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE