9/22/2017

21
Sep

9/22/2017

For Strength today, lets work some bench press. Take 15 minutes and hit at least 3 heavy sets of 5 reps. Be sure to take a few warm-up sets before you actually begin your working sets.

The conditioning segment is longer in duration but with small sets all around. There is a hard cap of 22 minutes here, so move quickly. This WOD will not be finished by all, and thats ok, add one second to your time for every rep owed.

Strength

Bench Press

5,5,5

Conditioning

10 Rounds for Time

10 Kettlebell Swings (53/35)
8 Handstand Push-ups
10 Wall Ball Shots (20/14)
8 Toes To Bar