Thursday 9.1.16 WOD

Starting Tuesday 9.6.16 5:45am WOD!
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Dynamic Effort Upper


5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
**45min time cap

$ Out

Close Grip Bench (3×8 @ 60% + 15/10)
 **If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, switch your grip to medium grip, lower the weight and finish the reps. The next week maintain a medium grip, add the prescribed weight and continue. If you fail again switch to a wide grip and follow the same procedure.