WOD 11.27.17
Warm-up
400meter run
2 Rds:
10 DB push press 35/25#
10 good mornings w/barbell
10 air squats
Strength
Bench Press – standard grip(4×4) + narrow grip(3×5), increasing weight each set
*Ex: 4 standard grip then 5 narrow at same weight, then increase for the next set… ending with 4 standard grip at heaviest weight.
Metcon:
18 minute AMRAP
10 Thrusters
10 Pull-ups
5 burpee sandbag box step up and overs
S: 75/55#, banded pullups
RX: 95/65#, pullups
RX+: 115/85#, C2B