Wednesday WOD

WEDNESDAY CROSSFIT 07/18/18

SPORT & GRIND

A. Bench Press (5,3,2,2,2,2)

Every 2 minutes, for 12 minutes (6 sets):

Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Sets 3-4 – 2 reps @ 80-83%
Sets 5-6 – 2 reps @ 85-88%

If you don’t know your 1RM, use RPE (rate of perceived exertion) to determine load.

B. 2 sets (20 minutes)

In 8 minutes

run 800 meters

in remaining time,

AMRAP

10 db or kb thrusters
30 double-unders or single-unders

rest 4 minutes