WOD:

1) Bench Press: 5-3-3-1-1-1-20

Use this as an opportunity to build up to a Max Bench Press single, this may or may not be a PR depending on how your are feeling. Try and pinpoint a weight you can hit 20 reps for, ideally, we would rather see you hit 18 reps and fail on 19, then hit 20 and still have more in the tank. Rest 2-3 minutes between sets.

2) 12 minute AMRAP:

10 Overhead Squats 135/95

10 Toes-to-bar

10 Burpees

Extra Work:

3) Run: 4 x 400m

Rest 2 minutes between efforts.

4) Hip Extension: 3 x 15-30

Pick a rep number that allows you to keep moving, or that you can just barely get through. Rest 90 seconds between sets.

For results post weight of each set of Bench Press and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post times, reps, etc.

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