WOD 5.28.14 Wednesday

A. Front Squat

  • 7 x 3

B. Bench Press

With 50% of 1 RM — do the following without re-racking:

  • 3 Bench Press
  • 5 Second Hold at the Bottom
  • 3 Bench Press
  • 5 Second Hold at the Bottom
  • 3 Bench Press

Re-Rack it.

Rest about 2-3 Min (or the time it takes your partner to do the work)

Go up to 60% and repeat, Then: go up to 70% and repeat.

C. AMRAP 12

  • Run 200
  • 12 Dumbbell Push Press 45/25
  • 12 Ring Rows
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