WOD: 9.8.14

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.”
– Mohammed Ali




“Bench Press 1RM”

Bench Press
For max weight



Watch a video for this workout“THE GHOST”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


Strength: Reverse Band Bench Press with green band 1RM



For time:

  • 100 Thrusters (115/75-pounds)