Hump Day brings the bench press and pull up back to CFN. Donny’s Oly class will feature at 730pm and needless to say, will be awesome ;-P

Strength 

E :90 s /5 Rounds

5 Bench Press (80%)

5 Strict Pull Up

WOD

“Chief on a Bike ”

AMRAP 5
7 Rounds of “The Chief” (50/30)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (60/40)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (70/45)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats