CC 1/27/15

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 35% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Sec Rest

95lb, doubled red bands

Bench Press Straight Weight Top Set:

3x200lb wide grip

Accessory:
Flat Dumbbell Press - 3x8
70lb, 75, 80x (7), bench press grip

Gripper Ball Pull Ups - 3x Max Reps
10, 7, 7

Chest Supported (Flat) Football (or Swiss) Bar Bench Rows, Middle Grip - 4x12
110, 140, 150, 150

Wide Grip Banded Low Rows - 4x12
Singled green + orange to PVC pipe

Core:
GHD Banded Oblique Twists - 3x20 Per Side blue
Blue

WOD:
2,000 Meter Row for Time

7:53.6 - legs and abs were mad tired as soon as I started, might be a PR still cause I'm slow AF

Rest, Then:

~20:00 rest

"Amanda":

9-7-5:
Muscle Ups
Squat Snatch (135/95)

9:43 

Snatches felt money in the bank so I worked up to a heavy single, probably ended up doing 40 snatches yesterday: 135, 135, 155, 165, 175, 185x, 185, 190x, 190

Finisher:
Lying Reverse Band Flys - 4x25
Orange