While I am outta whack I am staying from a lot of heavy lifts. However, I can do bench so I started with that after a little stretching.
Bench
225 x 4
235 x 3
245 x 2
255 x 1
Last two sets were pretty hard.
I put on the 20lb vest and did the following WOD.
three rounds for time of the following:
10 ring push-ups
10 GHD
zig zag through 5 or 6 benches
10 dips
Down and back with 140lbs on Prowler sled
one minute rest
Round 1 - 1:53
Round 2 - 2:13
Round 3 - 2:20
Total time of WOD was 8:28
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