Strength:  Bench Press

Est a 10 rep Max then complete 1 set Max Effort reps at 60% of the 10RM

W.O.D  12 Min Running Clock 

0-3:  3 Min AMRAP of

  • 30 x Double Unders
  • 10 x Thrusters 75/55

3-4:  1 Min AMRAP of

  • Burpees

4-7: 3 Min AMRAP of

  • 30 x Double Unders
  • 10 x Thrusters

7-8: 1 Min AMRAP of

  • Burpees

8-11:  3 Min AMRAP of 

  • 30 x Double Unders
  • 10 x Thrusters 

11-12:  1 Min AMRAP of

  • Burpees

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