WOD:

1) Every 2:00 x 7 sets:

5 Close Grip Bench Press

+

2-4 Rope Sit-to-stand or 1-2 Rope Climbs

Build the Bench Press load as deemed fit, reference last week for loading. Pick a quantity of reps for your Rope movement that you can maintain for all 7 sets.

2) Every 1:00 x 7 sets: 10-20 Abmat Sit-ups

Pick a quantity of reps you can maintain for the 7 sets.

3) AQAP:

800m Run

50 Knees-up

40 Thrusters 45/35

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

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