WOD – Fri, Aug 22

STRENGTH
Bench Press (GOALS + GUIDANCE: Complete the bench press at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and final rep count )

CONDITIONING
“Love Don’t Wait” (AMRAP – Rounds and Reps)

AMRAP 9
3 Bar Muscle Ups
6 Wall Walks

MAx: 6 pull ups + 6 box dips, 4 ww or modified
MVx: 9 ring rows + 9 bench dips, 28 plank taps or db pull thru

GOALS + GUIDANCE: Complete the bar muscle ups in one consecutive set or 3 fast singles. If you’re scaling to pull ups, chest to bars or ring rows, you’ll also add a box dip! For the wall walks, focus on a steady pace taking no more than a breath at the bottom of every rep. Spend no more than :75 at the wall. Target 4 rounds.