Todays Workout 10.07.14 - Bench Press, Push Press

Strength

Bench Press - 3x5 sets (work up to heaviest), 3x2 sets @ 95% 5RM

Push Press - 10x3 sets (work to heaviest)

Metcon 1

10-9-8-7-6-5-4-3-2-1

Weighted Pull-ups (25#)

Ball Slams (20#)

Metcon 2

3 Rounds

10 GHD Sit-ups holding plate (35-45#)

15 Weighted Push-ups

20 Lateral Ring Pull-ups

WOD

5 Rounds for Time

10 Behind Neck Strict Press (105#)

8 Ring Dips