WOD 1/26/15

Part 1:  Spend 15 mins building up to 3RM Bench Press Part 2:  8 Rounds- 5-10 Ring Rows Rest 20 sec 5-10 Ring Dips Rest 20 sec

WOD 12/8/14

Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 7/6/14

“Coffey” 800m Run 50 Back Squats/50 Bench Press (135/95) 800m Run 35 Back Squats/35 Bench Press 800m Run 20 Back Squats/20 Bench Press 800m Run 1 Muscle Up

WOD 10/5/11

5 K run or row Then optional Cash out: 5×5 Bench Press