Bench Press

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

Death By Burpees

Skill/Strength: Strength
Bench Press
5 x 3

Working up to a heavy set of three.

WOD: Conditioning
Burpees
Depending on the level selected by the athlete and coach you will add a specified number of Burpees every minute on the minute.

Finish: Midline
50 (4ct.) Flutter Kicks

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