Bench Press
Set 1: 8 Bench Press @ 58%
Set 2: 6 Bench Press @ 67%
Set 3: 4 Bench Press @ 76%
Set 4: 8 Bench Press @ 61%
Set 5: 6 Bench Press @ 70%
Set 6: 4 Bench Press @ 79%
Set 7: 8 Bench Press @ 64%
Set 8: 6 Bench Press @ 73%
Set 9: 4 Bench Press @ 82%
every 2min
"Dae Han"
3 rounds for time
800m run
3 Rope Climbs (15ft.)
12 Thrusters 135 / 95 lb
Mods:
ROPE CLIMBS
- Reduce Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
THRUSTERS
- Reduce Loading
- Sub Dumbbells
- 2 x Air Squats
65-95# on bench
WOD 24:57 rowing, 6 zombie climbs, 65# thruster
Worked up to 85# on bench.
WOD 20:38, 65#
55-85# bench
55#
28:11
50-80#
28:05 (9 rope pulls/95# front squat)