5.3.24 WOD

3x
5 Scap Push Ups
5 Hand Release Push Ups
10 Band Pull Aparts
10 Single Arm Banded Press per Arm
5 Jump Squats

Then….
Every :90 x 6
Bench press.
Warm up build to 70-75%

Sets 1-2:
3 Bench press at 75-80%

Sets 3-4:
2 Bench press at 80-85%

Sets 5-6:
2 Bench press at 80-90%

Have a spotter if you even think you might be close to failure.

For the next 2 weeks, we will give you the opportunity to work to a heavy single

Then…

Every 2 Min x 8 (16 Min / 2 minutes = :90 sec work/:30 sec rest)

Odd : 200m Run* + Max rep Thrusters 65/55 in the remaining 90 sec

then rest :30 seconds

Even: 10/7 Cal Bike + Max Rep Devils Press 50/35 in the remaining 90 sec.

then rest for 30 seconds.

* Work hard to try to get the 200m Run in 1 minute or less today! If you are not making a 200m run in 1:00 or less, cut the distance down to a 100m Run. We want you to aim for 20-30 sec on Thrusters at a minimum

*For the Bike if you are not making the 10/7 cals in 50 seconds or less, cut the reps to 8/6 cal. We want you to get at least :30 seconds of devil’s press.