08.13.15 Thursday

STRENGTH:
Bench Press
75%x5, 85%x3, 95%x1 or more
Last round, as many reps as possible
Cycle 3, Week 3
Percents are based off of 90% of your 1RM

WOD:
AMRAP 5 Minutes:
10 Russian KBS (53/44)
10 Goblet Squats (53/44)
Rest 2 Minutes:
AMRAP 5 Minutes:
10 Wall Balls (20/14)
10 HR Pushups
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BootCamp 6:00am and 5:15pm
10-9-8-7-6-5-4-3-2-1
Slam Balls (30/20#)
Lunge w/ Slam Ball at chest
Sit Up w/ Slam Ball, legs extended
*15 DU / 30 SU between each round (9x)

QOD: Are you planning on coming to our beach wod Saturday? We need a rough head count for burgers!