Strength / Skillwork

Bench Press
10-5-5-3-3 / 3 / 3-3-3
10 @ BB
5 @ 50%
5 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

WOD

12:00 Time Cap
5 Rounds:
:30 L-Sit Hold
25 Wall Balls

Rx+: 20#/14#
Rx: 14#/10#

• The L-Sit has to be done in 5+ Second increments to be considered Rx or Rx+.
• You can use anything you like for the L-Sit. Boxes, Dumbbells, Parallettes, Rings, Hanging from a Bar, the floor.
• Your feet have to remain within about 6 inches of parallel your hips.

Elements

12:00 Time Cap
5 Rounds:
:30 Knee tuck hold from bar or boxes
20 Wall Balls 10#/8#