FRI02SEP2016

WOD

Strength
Bench Press: 5 sets of 5, building to a heavy set

Conditioning
4 rounds for Max Reps:
60 sec Max HR Pushups | R+ Ring Dips
45 sec Rest
60 sec Max 25ft Shuttle Run
45 sec Rest
60 sec Max Burpee Pullups | R+ Rope Climb
45 sec Rest

We may have to split into waves, but everyone needs to start at the dips. Rx Burpee PU: the bar has to be out of reach. 

Extra

Strength
Pause FS + FS: Find Max for Complex
then, 3 sets of 3 at 90% of complex

Skill
3 attempts Max distance HS walk

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