WOD 121123:
Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
- Didn't use bands but did 335lb for all reps

2) Bench Press: (285 base)
1X8 @ 70%, 205
1X5 @ 75%, 215
1X5 @ 80%, 235
1X3 @ 90%, 260
1X3 @ 95%, 270
1X3 @ 100%, 285
– based off heaviest set from 121116, rest 60-90 seconds.
- Made all reps. Felt pretty good, could have gone a little heavier.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24" (touch on top required) (10, 10, 10)
1 min ME C2B Pullups (15, 13, 12)
1 min ME double kb clean and press 53 (kb) (9, 8, 7)
*Rest 1 minute.

• Total reps = 94 Midline

5 min alternating BB TGU 65#
- did 3 each side