WOD:

1) Bench Press: 3-3-3-3-3-3-3

Each set should be as heavy as possible, or as close to your 3RM as possible. Rest 2 minutes between sets.

2) 12 minute AMRAP:
100m Run
10 Burpees
1 Rope Climb 15 feet

Competitors:

3) Good Morning: 5 sets of 15 reps

These should be heavier than last time. Rest 90 seconds between sets.

For results post weights of each set of Bench Press and Rounds plus Reps for Met-con along with any scaling used. For competitors post weight of Good Mornings.

Post results/thoughts to comments

– Jade