* Holiday Schedule HERE

WOD:

1) Bench Press: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM 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) 3 rounds AQAP:

30 Kettlebell Swings 53/35

20 Dumbbell Shoulder-to-Overhead 35/25

10 Pull-ups

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Run: 10 x 100 Sprint/100m Walk

Warm-up appropriately. Sprints should be at max effort. Record times of each Sprint.

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