8 Jul 18

Floor Press (Every 2:00 for 7 sets 1RM Floor Press)
Lay on the ground and Bench Press…use a partner and spotter
Metcon (Time)
“Head Banger 4.0”
3 Rounds
10 STRICT Hand Stand Push ups
15 Burpees
20 Box Jumps (24,20)

15 min time cap

Metcon (Time)
Challengers WOD

3 Rounds
10 PERFECT Push Ups (Chest to ground & up)
8-15 Burpees
20 Box Jumps or Step Ups (24,20)

15 min time cap

Extra Credit
Metcon (AMRAP – Reps)
Superset
4×8-12 Standing 1-arm Dumbell press alternating sides
4×10-15 DB Later Raises
4×30 Med Ball Situps
–rest 2:00 between rounds but minimal rest between exercises
Metcon (Distance)
Choose ONE of the following sports:
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00
Metcon (Weight)
1RM Hang Power Clean + Push Jerk

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