Friday, December 14, 2018

December 13th, 2018
by:

Strength / Skillwork

Bench Press
8-5-3-1+-20
60-75-85-95-50%
Record your 1+ set.
If you haven’t been doing the 5-3-1 Strength Program for the past 2 weeks, then do 5-5-5-5 instead.

WOD

3 Rounds of:
[any order, choose your weights]
15 to 20 GHD Hip Ext.
8 DB Lat pull-overs
8 Wt’d Pistols (to a box as needed)
8 KB Top-Down Flyes

PistolsBeach

Elements

15:00 AMRAP
5 Leg Lifts
5 Curl-up Crunch
5 V-ups
15 Air Squats
5 Push-ups