Wednesday, July 20

Handstand Hold (5 x :30)5rds (:30 ON :30 OFF)

Bench Press (4 x 5)

10 mins Time Cap5 reps @40%(Warm-up)5 reps @50%(Warm-up) Then 4 Sets of 5 @ 60% 1 RM Bench Press (Work) *SUPERSET w/ Single arm KB/DB Rows

Single Arm DB/KB Row (4 x 5)

Metcon (Time)

''More than 10'' Partner WOD 11 RFT 11 Squat Thrusters(High Plank Burpees) 11 Box Jumps(24''/20'') 11 R.KBS(50/30) *Switch as needed

Rx+ Burpees, 30"/24", (60/40)