Thursday, September 1

September 1, 2016

 

Bench Press (4 x 5)

*12 mins Time Cap to finish your work.

5 reps @55%
5 reps @60%
THEN
4 sets of 5 @ 65-70% 1 RM Bench Press

*SUPERSET w/ KB/DB Fly's.

Bent Over Row (4 x 8)

-Use barbell

Metcon (Time)

For Time
(15 min Time cap)

200 m Run
10 Thrusters(95/63)
10 Pull-ups
8 Thrusters
10 Burpees
6 Thrusters
10 Pull-ups
4 Thrusters
10 Burpees
2 Thrusters
10 Pull-ups
200 m Run

Rx+(115/73), C2B, Burpee OTB
Scale; Pull-ups w/ Jumping Pull-ups/Banded Pull-ups/ Ring rows

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