Warm up: 400 m run; 10 pass thrus, 10 windmills, 50 jr singles, 50 on r, 50 on l; 2x 10 push ups, 10 jump squats, 10 sit ups, 10 hollow rocks
Skill Focus: Bench Press
Warm up and build to working weight. . .
Bench Press
3 x 5 @75% 1 rm
DB bo rows 2 x max reps (ahap goal being 12-15 per set)
WOD:
Mini wod 1:
L3: 10 parallette push ups, 5 bar muscle ups
L2: 10 hand release push ups, 5 chin ups or 5 bar muscle ups off a box
L1: 10 push ups (no knees – chest to something), 5 mod chin ups
AMRAP in 5 min
Mini wod 2:
L3: 10 ball slams 40#/30#, 30 du’s, 5 strict t2b
L2: 10 ball slams 20#/14#, 30 du’s, 10 kte
L1: 10 ball slams, 30 du attempts or 90 singles, 10 kte
AMRAP in 5 min
Post bench weight used/# rds for score
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Last day of summer vacation:( At least you had one -- yes I am jealous. . .
