WOD for 100918

Technique: Bench Press Setup/Establish L-Sit Scale

Strength: Upper Push/Pull
Bench Press (15 Mins)
A1) 5 x 5 @ 65-70%
A2) 5x 8-10 Supinated Ring Rows w/ 2 count pause at the top and bottom

Rest 2:00 between sets

Conditioning: Strong Day
15 Mins to Move Through all of the Stations.. any order

200 M Farmers Carry
Sandbag/DBall Bear Hug x 100M Carry
Accumulate 2:00 in a weighted Plank
3 Attempts to establish a max Duration Hanging L Sit

L1: 70/50, 150/100, Plates on Back
L2: 50/35, 120/80, Plates on Back, (45/35)
L3: 35/25. 80/50, Regular Plank
L4: 25/20, 40/20lb Slamball, Regular Plank x 1:00