WOD

Wed 12-23

A) Choose one:

1) Bench Press 3*5 77.5,82.5,87.5%

giant set with bent over rows (5 reverse grip + 5 clean grip) and bicep curls (5 hammer grip + 5 supinated grip)

Bench Press 1*10 62.5% 

2) Snatch Complex (Snatch + OHS + Hang Snatch)

take 80-90% of your max and do 4*2 at that weight

*must squat! (go up 5-10# from last week)

B) 5 RFT:

15/12 Calories

6 Front Squats (95/65) RX (135/95) RX+

5 SH2OH

4 Thrusters