S/S/S:

Bench Press

3×5

Increase weight ea set

With the 3×5 week, with fewer sets than last time’s 5×5, weight should be heavier.  Maybe have the first set at or higher than the 3rd set done on 5×5 day.

WOD:

10 Min AMRAP:

10 Wall Ball (20/14)

10 KB Swings (53/35)

100m Sprint

Scaling Options:

WB – 14/12

KB – 35/20

Sprint – 150M Row

X-tra (done on your own outside of class):

10 Min AMRAP:

30′ OH Walking lunge (135/95)

3 Muscle Ups

2 min doorway stretch

2 min banded lat stretch

2 min Kneeling Forearm Stretch*

*

Video courtesy of Nate Palin