November 29th 2017

STRENGTH
Bench Press – 3×8

As Heavy As Possible (3RM)

Ring Pushups – 4 Max effort sets
__________
METCON
“Bad & Boujee”

A.) 6Min AMRAP

15 Cal Row

15 KB DL (70/53)

-rest 3 min

B.) 6Min AMRAP

12 Cal Ski

12 Wall Balls (20/14)

-rest 3 min

C.) 6Min AMRAP

10 Cal Bike

10 Burpees

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