11.8.17 WEDNESDAY “BLOWN OUT”

Strength:

Bench Press

5@75%

3@85%

AMRAP @ 95%

Metcon:

4 Rounds of:

18/12cal Bike

12 Shoot Throughs

9 Toes to Bar

3 Bar Muscle Up (scale- 6 additional Toes to Bar)

2min Rest

For Time

(18min Time Cap)