120224 – Off Duty

Warm Up: 3 rounds (not timed) – 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Bench Press:

65% of t-1rm for 5 reps, 75% of t-1rm for 5 reps, 85% of t-1rm for 5 reps + as many reps as possible before failure.

5 rounds for time of:

10 clapping push ups

10 GHD sit ups

Post time to comments, sub GHD sit-ups with 3 regular sit ups.