Wednesday- Bench Day!

Warm Up

AMRAP 7
70 singles…yes singles…**only singles (work single drills)
7 burpees
7 5 sec decent air squats

Strength

Bench Press

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

3 RFT

Rec:

200 Singles
50 Air Squats
30 cal Row

Rx: 

100 Double unders
15/15 Pistols
30 Cal Row

Rx+:

100 Double unders
15/15 Overhead Pistols, 25/45
30 Cal Row

Extra

50 TTB
50 Ring Dips
50 Strict Pull ups

*At your own pace…break up sets how u want

VOD

Jesus Christ. He is the faithful witness to these things, the first to rise from the dead, and the ruler of all the kings of the world.

All glory to him who loves us and has freed us from our sins by shedding his blood for us.6 He has made us a Kingdom of priests for God his Father. All glory and power to him forever and ever! Amen.

Revelation 1: 5,6