Bench Press 3x3

225X3

275X3

290X3

WOD:

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Time - 24:19

WOD:

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

285-285-285-285-285-285-285-285-285-285

I Should have probably gone a little lighter and gone for 'speed reps'

WOD:

"Stephen"
30-25-20-15-10-5 rep rounds of:
- GHD sit-up
- Back extension
- Knees to elbow
- 95 pound Stiff legged deadlift

Time - 38:13

WOD:

Deadlifts 5-5-5-5-5-5-5

135-225-315-385-385-385-385

Really hard WOD considering it follows all the back work yesterday (especially the SDHPs)
I had a really hard time holding on to the bar. This is usually not a problem.

Heavy Standing Presses

145 x 3
165 x 3
180 X 2 (failed on 3rd rep)

WOD:

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pulls to inverted hang and lower as slowly as possible.

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Rally difficult. I did not keep my body straight when completing the pulls to inverted hangs. I tucked my body for the up portion.