Thursday Oct 10th WOD

Strength: Bench Press (Take 90% of 1RM)

1x10 @ 50%

1x10@ 60%

1x8 @ 70%

1x6@ 75%

1x6 @ 80 %

Barbell Bicep Curls 3x10

Tricep Ext 3x10

Conditioning:

Buy In: 400m Run

-Then-

10 min Ladder

3,6,9,12,15,18.....

Weighted Sit ups (Slam ball or 25/15lb Weight)

Power cleans (165/105)(135/95)(115/85)

KBS (70/55)(55/35)

*The clock will be running on a 15min clock . You will do the 400m BUY IN RUN....Come in and check your time and work for 10min getting as far up the latter as you can in the 10min.