WOD 12.08.2016 Thursday

Metcon

For time:

  • 500m Row
  • 75 Wallball, 20/14# to 9′
  • 50/40 Cal Bike
  • 75 GHD
  • 500m Row

* Intermediate scale to 50 wallball and 50 GHD. May also choose to sub abmat sit-ups.

Weightlifting

Bench Press

  • 80% x 2
  • 80% x 2
  • 80% x 2
  • 80% x 2
  • 80% x 2
  • 80% x 3

3 rounds

  • 10 Pistols (5/leg)
  • 15 Lat Pulldowns (training bar + bands)