W.O.D Wednesday 4/11/18

CrossFit Springfield – Group WOD

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Bench Press (Work up to a heavy 6 rep EXPLOSIVE max)

You will probably perform 4-6 sets to establish. If you start to slowly grind out of the bottom of a rep on any given set – you’re done. All six reps should be performed w SPEED through concentric phase.

Metcon (Time)

For time:

30 Push Press @ 45-55% of 1RM

Rest 2 min

40 Active Hand Release Push Ups

Rest 2 minutes

50 Ring Rows

Rest 2 minutes

40 Ring Dips

Rest 2 minutes

30 DB Hammer Curls

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