Taken from the CF Invictus WOD from August 9.
Take 15 minutes and work up to a 1RM Bench Press.
Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).
- Station 1 – 8 x Bench Press @ 80%
- Station 2 – 8 x Bent Row @ 24kg per hand
Then AMRAP in 9 minutes of
- 6 x Handstand Pushups
- 9 x Burpees
- 12 x Toes to Bar
Results: 1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.