Wednesday

June 15th, 2016

3hr 30min

1. For time:

Run 1 Mile

25 Burpees to 6" Target

100 Double Unders

25 Burpees to 6" Target

Run 1 Mile

= 16:28. 

2. Bench Press; Work up to a 3 Rep Max: 

= 95x7-115x5-135x3-145x3-155x3-165x3-170x2(f3). 

3. 3 Sets of:

3 Bench Press at 95% of Today's 3RM

Rest 2-3 Minutes b/t Sets

= 160x3-160x3-160x3. 

4. AMRAP 15 Minutes of: 

21 Calorie Assault Bike

15 Bench Press (115lbs.)

9 Strict Pull-up

= 5 Rounds + 11 Reps.

5. For time:

42-30-18 Reps of,

Handstand Push-ups

Alternating Pistols 

= 5:32. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.