Oct 5/18

Strength: Bench Press

10 min to build to a heavy 3 rep

THEN:

5 min EMOM

3 reps at 70%-80% of the weight you just established

WOD:

100/80 cal bike

60 Wall Balls 20/14

40 BJO 24/20

20 HSPU

10 MU

** sub for MU = 20 ring dips **