Friday 1.18.19


Bench Press
18 Minute Section: Perform 3x4 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week use the same weight for he 3 heavy sets, and try to beat your score by at least 2 on the AMRAP.

For Time: (13 Minute Time Cap)
50 Box Jumps
40 Wall-Balls
30 KB Swings
20 Burpees
10 Pistols