warm-up
max Bench
rest 5 min
3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)
*every time your set is broken add 5 burpees to the end of the workout
About Me
- Michael Murphy
- B.Sc. (UBC-2005)
PhD candidate(UWO-2009/10)
Head Trainer 4 Horsemen Weightlifting Club
Speed, Agility and Conditioning (SAC) Coach - London Legion Track Club
CrossFit Level 1 Certified Trainer
National Coaches Certification Program:
Trained Level 1 Weightlifting Club Coach.
Certified Comp. Intro. Coach
Bench Press
ReplyDelete205# x 1
215# x 1
220# - miss
220# - miss
Changed WOD
3 rds
10 x bench press 115# (45# bar + 2 x 1 poos KB)
20 x slosh pipe approx 25#
30 x box jumps 24"
Time 10:23
-First time using a slosh pipe