WOD:

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Dumbbell Floor Press: 4 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

3) 12 minute AMRAP:

10 Ring Rows

20 Wall Balls 14/8

30 Kettlebell Swings 35/26

Extra Work:

4) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

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

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