WOD 8.20.14 Wednesday

We are starting a new four-week cycle, so add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

A. Strict Press

  • 5@65%
  • 5@75%
  • 5+@85%
  • rest as needed

B.3 sets:

  • 10 Weighted Sit-Ups (AHAP, anchor your feet under something heavy)
  • 10 each leg, 1-leg Hip bridge

C. For Time:


  • 20 box jumps


  •  Ring Dips
  •  Push Press 95/65#
  •  Split Jumps

Then, buy out with:

  • 15 Bar Muscle-Ups (scaled: muscle-up-prep)

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