Thursday Dec 9th WOD

Strength: Bench Press

60%x5

65%x5

70%x5

75%x5

80%x5

DB Bicep Hammer Curls 3x12

Tricep Ext 3x10

Conditioning:

Every 3:00min x 5 Rounds: 15 Slamballs (30/20) 10 Box Jump Overs (24/20) 5 Push Press (Heavy)

After completing the 15-10-5, you'll rest until the next round begins.

Rounds begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00