Monday 9/23

Fitness


Bench Press

Every 3 minutes for 5 sets

3 reps-building


WOD

"Kim Wexler"

15 minute AMRAP

5 clean and jerks (95/65)

10 straight leg situps

30 single unders


Performance


Bench Press

Every 3 minutes for 5 sets

3 reps-building


WOD

"Kim Wexler"

15 minute AMRAP

5 clean and jerks (115/75)

10 toes to bar

30 double unders


Competition


Bench Press

Every 3 minutes for 5 sets

3 reps-building


WOD

"Kim Wexler"

15 minute AMRAP

5 clean and jerks (155/105)

10 toes to bar

30 double unders


Notes:

For the strength portion try to add weight each set if you can.  If you feel good go for a new 3 rep max.  The workout is a long AMRAP where the goal is to keep moving.  Try to keep your breaks short and pick a weight that will allow you to either do touch and go reps or fast singles.