Wednesday 080316

Bench pressing Betty's

Bench pressing Betty's

#544 - "Blast Off"
15-12-9 Reps for Time
Deadlift (315/215)
Burpee Box Jumps (24/20″)

Coaches Note: If you are planning on doing the Open Gym Accessory Front Squats, do those BEFORE "Blast Off" if possible.

After Party
3 Rounds
30 second Front Plank
20 second Side Plank per side
15 Hip Extensions
16 Lunges with Chop (8/leg)

Open Gym Accessory
Front Squat
Warm Up: 3 @ 75%, 3 @ 85%
Working set: 2x3 @95%