WOD Monday 31 August 2010

Can you do these? I'm not sure if I can, I'll give it a try and let you know tomorrow

5/3/1 Week two
Bench Press Set one, 3 reps at 70%
                               Set two, 3 reps at 80%
                               Set three, 3 reps (at least) at 90%
Dig in your heels and grind out as many reps as possible on the last set!


Conditioning
Row 500m
21 clapping push ups
Row 500m
15 clapping push ups
Row 500m
9 clapping push ups

All levels finish with 10 bridge wall walks. Walk your hands as far as possible down the wall towards a bridge. Do a bridge wall walk that lay on your back and do 10 bridges holding each bridge as high as possible for 3-5 seconds