Wednesday 6/8/16

Wednesday 6/8/16

1. DDOS Chipper
3 Person Team - 1 working at a time and can change at any time
120 Cal Row
60 Bar Over Burpees *Does not have to be facing
180 DUs (360 SUs)
90 Wall Balls

*If you are competing in another division of this comp then do the rep scheme for that division

2. 5 x 8 Bench Press
Set 1: 65% of 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 85%

*Complete 8 unbroken reps, every set, no matter what. This is designed to get heavier than you can lift on your own so your spotter will help you complete the last 2-3 sets. Lowering the weight slowly to your chest and fighting the struggle on the way up builds excellent strength