4/8/16

Warm-up

2 Times Through
200m
8 Parallette Push ups (3 sec. stretch at bottom)
8 Ring Rows
8 Dips
8 Pull ups
8 KB Swings
8 Turkish Get ups

Mobility

Pec/Delt smash

WOD

1×2 Bench Press

Worked up pretty slowly. Haven’t benched in awhile!

1×2@95
1×2@135
1×2@155
1×2@175
1×2@185
1×2@195
1×2@205 (Only got one)

*15 sec ring row hold after each set

Strength

5×5 Front Rack Step-up

1×5@65
2×5@75
2×5@95

Haven’t done any single leg work in awhile so I worked these in. Pretty light. Practiced form.

Accessory

5 RFT:

7 Wall Balls 
7 Burpees

Focused on breathing during the WBs and moving straight from the WBs to burpees. Completed in 4:01.