Bench Press

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

Dirty Thirty

Skill/Strength: Strength
Bench Press
15-20 mins to find 1 RM
5-3-1-1-1-1

WOD: Conitioning
For Time
30 Box Jumps (24/20″)
30 Jumping Pull-Ups
30 Kettlebell Swings (16/12kg)
30 Walking Lunges
30 Knees-to-Elbows
30 Push Press (45/35#)
30 Back Extensions
30 Wall Balls (20/14#)
30 Burpees
30 Double-Unders

Finish: Melodic
Sing Happy Birthday

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