WOD:

1) Bench Press: 5-5-5-5-5

You should be looking to hit 5 sets as heavy as possible for this. We recently did a 1RM Bench Press test, you should likely be working somewhere in the 80-90% range of that amount for these sets. Warm-up with as many sets as needed, upon starting rest approximately 2-3 minutes between sets.

2) 12 minute AMRAP:

12 Ball Slams 40/30

9 Hang Power Cleans 135/95

6 Shoulder-to-Overhead 135/95

Extra Work:

3) 3 rounds:

30 seconds Bird Dog Right

30 seconds Bird Dog Left

30 seconds Superman

30 seconds Rest

4) 3 rounds for reps:

1 minute Max Double-unders

1 minute Rest

For results post weight of each set of Bench Press along with time to Rounds and Reps of Met-con plus any scaling you used. If you did Extra Work post thoughts on Low Back work, and total Double-unders accumulated each round.

Post Results/Thoughts to Comments

We put a sign up on the whiteboard in the gym but next Monday, the 19th, at 6:30 PM Dani will be giving a talk about the Mental Game of CrossFit and Competition. For those of you who are going to be competing in the future or are interested in competing in the future this would be helpful for you guys to attend. In addition, you compete everyday in the gym, whether it’s with the workout, yourself, or your friend, if you have trouble with that aspect of your training this would be a good talk to come to.

httpv://www.youtube.com/watch?v=5u9zzwQ2zO4

The mental game is hugely important, and if it’s not there, with whatever you do, you won’t succeed