WOD 2.23.15 Monday

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A. AMRAP 7- Lurong Resolution Challenge Re-Test

  • 5 Front Squats
  • 7 Bar Facing Burpees

B. Bench Press

With 50% of your 1 Rep un-rack and do the following without any re-racking…

  • 3 Bench Press
  • 15 Second Hold at the top
  • 3 Bench Press
  • 15 Second hold at the top
  • 3 Bench Press
  • 15 Second hold at the top… Rack it.

Rest about 2 Min

repeat @ 60% and … Then repeat @ 70%.

 C. AMRAP 12

  • Run 200
  • 12 Dumbbell Push Press 45/30
  • 12 Ring Rows

 

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