WOD:

1) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set.

2) Seated Dumbbell Strict Press: 4 sets of 8

Rest 90-120 seconds between sets. Work as heavy as possible.

3) 3 rounds AQAP:

7 Power Cleans 75/53

14 Stink Bugs

21 Burpees

Extra Work:

4) Hip Extension: 3 sets of 15

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments