Bench Press 3-3-3-3-3

Add weight each set


“Bumper Buddy”
Overhead Walking Lunges (45/25) *From the rings to the rowers and back
50 Squats with Bumper
40 Box Step Ups with Bumper
30 Sit Ups with Bumper *touches above the head and below feet
20 Bumper Push Ups

10 Burpees with Bumper


3 Rounds:
30 sec row sprint for meters followed by max unbroken push-ups
Rest 2-3 minutes between rounds


5 thoughts on “12/4/13”

  1. 155-205 skill work
    9:45RX metcon
    168+24, 173+19, 165+17 cashout
    also did 5×5 backsquat at 235 for my strenght program. That was tough post WOD

  2. Skill 125-215# …… Tore my chest again on the last rep ugh
    Still wkd out just modified
    Wod ….. 11:16
    Did lunges rx then wore a 45# vest cause I couldn’t hold a plate
    Used 24″ box on step ups
    Did ring rows instead of push ups

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