8.9.18

Performance

Bench Press (Every 3 min for 7 sets; Build to a heavy single)

3(85-7%), 2(90-92%), 1(95-97%), 3(88-90%), 2(93-95%, 1(98-100%, 1(101-103%); second wave heavier than first

Fitness

Bench Press (Every 3 min for 7 sets; Build to a heavy single)

Set 1: 5 reps
Set 2: 3 reps
Sets 3: 2 reps
Sets 4-7 1 rep

WOD

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
7 KB Swings (2/1.5 Rx+); (1.5/1 pood Rx)
7 Push Ups (Ring Rx+);

Ryan Thompson