12 Aug 14 When you bench everyone wins......

SWOD:   

Bench Press

3x5  75/80/85/  2x3 90/95

Ring rows 5reps after each set

WOD:  

6’ AMRAP

12 DU

6 Deadlift 50%1RM

4 Chin-up

2’ Rest

3’ AMRAP

3 Dips (rings for all)

4 Plyo Push-up (45/25 plates as standard)

1’ Rest

1’ ME Med Ball Clean

$Out:  3x30 sec Hollow hold