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3
Oct

161003 Monday’s WOD

uh-oh-sounds

Strength

In 12 minutes find 1RM Bench Press
Then
5 x 5 @ 80% on 2 minutes


Strength

Deadlift
4 rep max (15min)
All reps touch and go.


Metcon

12min AMRAP
9 C2B Pull Ups
18 Wall Balls 9/6 (20/14) 27 reps
15 C2B Pull Ups
30 Wall Balls 9/6 (20/14) 72 reps
21 C2B Pull Ups
42 Wall Balls 9/6 (20/14) 135 reps
27 C2B Pull Ups
54 Wall Balls 9/6 (20/14)  216 reps
etc.

*Every 90 second do 7 Deadlifts (265/175) strating at 1:30

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