WOD:

1) Bench Press: 5-5-5-5-5

Warm-up as deemed fit. Work through 5 sets as heavy as possible. Rest 2-3 minutes between sets. All sets should be within 80% of your days heaviest.

2) “Jackie”- AQAP:

1000m Row

50 Thrusters 45/33

30 Pull-ups

http://www.youtube.com/watch?v=bWmQFqUw4qY

Some Thrusters to be had here, a rerun, but check it out if you missed it.

Extra Work:

3) Triple Under Practice: 10 minutes

4) Work Your Weakness: 10 minutes EMOTM

Pick anything you’d like, and a rep number that you can maintain.

5) L-Sit: Reverse Tabatta 8 x 10:20

Use Paralettes for this.

For results post weight of all sets of Bench Press and time to complete “Jackie” along with any scaling used. If you did Extra Work post reps, movements, etc.

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