Competition: July 8 2016

Strength:

A) Bench Press: Work up to an 8rm and complete 3 sets of 8 at 80% of 8rm in 9 total minutes

B) 3 sets of:
10 Pendlay Rows AHAP and 10 alt. renegade row/pushups

Conditioning:

5 Rounds:

10 bench press (135/95)
20 cal airbike
4 wall walks
10 burpee box overs

rest 1:1

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