Warm Up:
2 rounds
50′ bear crawl
50′ backwards bear crawl
2 wall walks
5 chest presses to the wall from 10′
WOD:
Every 2:30 for 20 mins Bench Press
Set 1 : 5 @ 70-75%
Set 2 : 3 @ 80-85%
Set 3 : 1 @ 90-95%
Set 4-8 : 3 @ 85-87%
** If you had trouble getting all the reps last week, stay at that weight and try to get them all this time.IF you completed all of them try to add weight. IF a 3% doesn’t change your bench number too much just add 5 lbs total.
After Party :
every 3 mins for 9 mins
– 50′ sprint
– 60 du’s (if 60 takes longer than 60 secs pick a number that will be attainable in roughly 60 secs and stick with that)