January 13, 2017

STRENGTH: Bench press 8-6-4-2
Bench Press @ 50% of 1 RM for set of 8, then build each set

Strict pull ups after each set of bench press, following 8-6-4-2 rep scheme

WOD: Against a 4 minute running clock, complete AMRAP of,
10 x Push Ups (Rx, knees, knees)
15 x Box Jumps (24/22, 20/20, plates)
20 x Sit ups

(Rest 60 seconds between rounds. Pick up where left off at previous round. Record grand total reps.)