Friday, 19 October 2018 

Strength: Bench Press
20 minutes to establish 1RM 

WOD: EMOM 15
Min 1: 7 KB Thrusters 53/35 
Min 2: 20 Sit-ups 
Min 3: 15/12 Cal Bike or Ski 

OR  

Nutrition Challenge Benchmark WOD

Strength: Bench Press
5-5-3-3-2-2-1-1-1

WOD: AMRAP 9
21 Deadlifts 135/95
9 Thrusters

L3: 115/75
L2: 95/65
L1: 75/55