WOD: Tuesday, December 10, 2013

(A) In 15 minutes, find a 3 Rep Max Bench Press

  • Regular or Closed Grip ... Athlete's Choice
  • For larger classes, two most experienced groups of athletes should bench upstairs

(B) In 13 minutes, find a 5 Rep Max Weighted Pull-Up or 7 Rep Max Bent Over Barbell Row

(C) Sucker's Seven. 7 Minute AMRAP (As Many Rounds As Possible) of

  • 7 Wall Balls 20/14 lbs. to a 10'/9' target
  • 7 Chest-to-Bar Pull Ups OR Barbell Rows
  • 7 Push-Ups
  • 7 Jumping Air Squats

2014 OPEN ATHLETES: Go to bed early. Do everything you can to sleep 8 hours a day every single day.

John. Paramount. Photo by Rafael Vega