1-21
Bench press
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of 1rm plus 10lbs for the above percentages
WOD
”19.3”
Competitor/ Fitness
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35 dumbbell, 24/20 box step ups
Time cap 10 minutes
Lifestyle
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 pike HSPUs
200-ft. bear crawl
50/35 dumbbell, 24/20
Time cap: 10 minutes