9.11.15 #press

Tonight was a story of pressing. Firstly with some bench press for strength and then some strict press for work capacity in the WOD. 

Mentions for all the ladies in class 1 for taking their time to discuss and converse about their scale for the WOD but definatly doing it accurately. Also rob, Geeves Sam and Bryn who smashed the workout. Lastly a big welcome back for suz and father son duo of box head and max. Who had taken a few months off but returned with ease. Also heathen and Kirsty who got themselves stuck into the workout and impressed. 

   
   
WOD 

A) 5×3 bench press

B) in 3s

7min AMRAP – press

50 @50/30

50 @60/40

50+ @70

1min rest

7min AMRAP front squat

50 @60/40

50 @70/50

50+ @80/60

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