Strength: Bench Press 75%
5x50%, 5x60%, 3x70% (4x6x75%)
Strength Accessory:
3 x 10 DB lat raises
3 x 10 DB front raises
WOD: for time…
400m plate carry
20 KB/DB single arm Push Press/Jerk
20 weighted Sit Ups (45#/25# plate)
300m plate carry
15 KB/DB single arm Push Press/Jerk
15 weighted Sit Ups (45#/25# plate)
100m plate carry (end of fence & back)
10 KB/DB single arm Push Press/Jerk
10 weighted Sit Ups (45#/25# plate)
"Take care of your body. It's the only place you
have to live."
–
Jim Rohn
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