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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy set of 5 Bench Press. Then, athletes will complete 1 set of 5 at 90% of the weight they built to and 1 set of 5 at 80% of the weight they built to. In Part 2, athletes will complete 400m Run, 40 Air Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups

STIMULUS: Today is a Heavy and Sprint workout.

STRATEGY: Athletes should build gradually in weight. . . completing a light set of 10, moderate set of 7, and then 3 sets of 5.

SCORING: Athletes’ score will be their Heaviest Load and Time it takes to complete a The Baseline

STRENGTH

15 min to establish

Bench Press (Heavy Set)

Bench Press (90% of Heavy Set)

Bench Press (80% of Heavy Set)

WOD

BASELINE (Time)

500m Row

40 Air Squats

30 Abmat Sit-ups

20 Push-ups

10 Pull-ups