Dynamic Effort Upper
Strength
Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#)
Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow
Strength
Shoulder Press (5RM)
WOD
“2015”
For Time Accumulate:
2015 feet of running
2015# GTOH
2015# of BW in pullups
2015 inches box jumped
2015# of BW in pullups
2015# GTOH
2015 feet of running
2015 feet of running
2015# GTOH
2015# of BW in pullups
2015 inches box jumped
2015# of BW in pullups
2015# GTOH
2015 feet of running
Abs/Core
100 standing banded ab crunches
Finisher/Recovery
100 Standing Bradford Press with earthquake bar