WOD Monday July 10, 2017


Bench Press

Find 3RM Bench Press in 15min

*review proper form and how to tighten chest, back, and core before lifts

16min AMRAP

-7 Handstand Push-ups

-11 Squat Cleans

-15 Cal Row

Rx+ 4/2” deficit HSPU & 135/95#

Rx 115/75#

S1 95/65#



-Deep Squat Hold

-Couch Stretch on Wall

-Shoulder Stretch

Core Cashout

3 sets:

-20 GHD Hip Ext

-20 sec Hollow Rock Hold

-10 V-ups