Strength:
Bench Press (3×5)
3 Sets:
5 Bench Press at 75%
1 Drop Set:
Continuous Reps at 50%
• Rest 2-3 Minutes Between Sets
WOD:
“Burn Notice”
Competitors
AMRAP 5:
60 GHD Sit-ups
Max Distance Handstand Walk (1 rep = 10 ft)
AMRAP 5:
Max Unbroken Handstand Push-ups
Max Unbroken Chest-to-Bar Pull-ups
AMRAP 5:
60 GHD Sit-ups
Max Distance Handstand Walk (1 rep = 10 ft)
RX:
AMRAP 5:
200 Meter Farmers Carry (50/35)’s
Max AbMat Sit-ups
AMRAP 5:
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
AMRAP 5:
200 Meter Farmers Carry (50/35)’s
Max AbMat Sit-ups
Fitness DB’s (35/20)’s