Wednesday WOD

Strength

Bench press 5 @ 70% / 3 @ 80% / 2 @ 90% / 1 @ 95% / 1 @ 100% 

1 @ 100% Plus 5-10 pounds (Only 3 singles sick to the plan, trust the system)

Performance Metcon

"Betty" 5 Rounds For Time (14 time cap)

12 Push Press (135 lbs/95 lbs)

20 Box Jumps/step ups(24 in/20)

Fitness Metcon

5 rounds for time

12 Push press (105/75)

20 Box Jumps/step ups (24/20)

Compare to Sept 8th, 2015.