WOD 02/22/17

A1: 1K Row

Damper 4/2.

A2: 3 RFT of:

10 Ring Row
15 WallBall
20 Ab Mat Sit Up

B: 2 Power Jerk + 1 Jerk –  Max The Complex

+ 1/1@90%; Rest as needed between sets.; 18 Minute Cap

C1: Close grip bench press – 4/3/2/4/3/2

5 Minutes to build up + @ Tempo, choose a weight for a set of 4. Go a little heavier for a set of 3, then a little heavier for a set of 2. Go back to a set of 4 a little heavier than the first set. Repeat for a set of 3 then 2 resting as needed.

The goal is to go heavier than the first wave, on each set of the second wave.

Superset with C2.

C2: Pendlay Row  – 5/5/5/5/5/5 @ 65-75%

@20X2 ; 65% of Heavy 5RM; Rest as needed.

Superset with C1.