Warm up: 400 m run/row; 2 x 10 pass thrus, windmills, good mornings, ohs; front rack mob on box; 5 push ups, 5 dynamic push ups, 5 jump squats, hs hold, 5 v ups
Skill Focus: Bench Press
Warm up to working weight. . .
Bench Press
3 x 5 @80% Levels 2 & 3 – NOT a max effort
3 x 5 Level 1 (add 2.5 – 5# from last time)
WOD:
Level 3
10 front squat 155#/105#
20 hspu
30 v ups
400 m run
Level 2
10 front squat 135#/95#
20 hspu
30 v ups
400 m run
Level 1
10 front squat
20 mod hspu or db strict press
30 v ins
Post time for score
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Thanks for sharing Brad. A picture says a 1000 words. . .
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Refined/processed vegetable oils. Waste product. Someone's making lots of money off it at the cost of American's health. Avoid them like the plague. Stick to coconut oil, grass fed butter (preferably raw), pastured lard and tallow and duck or chicken fat. Besides, they taste better too. Olive oil is an exception but should not be used to cook with.
