WOD – 9 June

Friday 9 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets.


  •      Complete the following: 21-18-15-12-9-6-3 American KB swings (2.0/1.5)
    ·   Every set must be unbroken. If you fail to complete the prescribed reps for a given set unbroken, rest and start that set over again at zero
  •      In the time remaining, complete as many rounds of the following as possible:
  •      10 TTB + 10 burpee box jumps (24/20). Max of 8 rounds.
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