Wednesday 8/10/2016

A.  Strength

Bench Press 

5x7@66% 

Pause Front Squat 

Heavy 7

B.  Metcon

3 rounds

6 Front Squats 155/105

6 S2OH 155/105

18 Double Unders

5 Thrusters 155/105

18 Double Unders

5 Hang Clusters 155/105

18 Double Unders

C.  Conditioning

"Chelsea"   - Death by or complete 30rds OTM of:

5 Pull-ups

10 Push-ups

15 Air Squats

*This is a bench mark workout so record rounds and reps. Push-ups should be done strict/ no worming.  

 D.  Accessory Work

3x50m Farmers Carry

3x100m Sled Push

3x100m Sled pull sprint