WOD:

1) Bench Press: 5-5-3-3-2-1-1-1

Warm-up as needed. The goal for today isn’t necessarily to max out, it is to hit a bunch of heavy sets. They won’t all be maximal, but don’t be afraid to push the weights on all of the sets.

2) AQAP:

80 Calories Rowed

60 Kettlebell Swings 53/35

40 Box Jump Overs 24/20

20 Pull-ups

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

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