WOD 12.15.2016 Thursday

Weightlifting

Bench Press

  • 65% x 6
  • 65% x 6
  • 65% x 6
  • 65% x 6
  • 65% x 6
  • 65% x 6

3 Rounds

  • 10/arm, One Arm DB Row
  • 10 Strict Dips, add weight
Metcon

For time:

  • 25-20-15-10-5 / Cal Assault Bike
  • 5-4-3-2-1 / Rope Climbs (sub 20-16-12-8-4 pull-up variation or 15 lat pulldowns each round)