09/29 WOD

Chest/Abs

Wide-Grip Barbell Bench Press
5 sets of 8 reps (10@115-10@145-10@160-8@170-95@10 count)
(1 warm-up set, 3 reg sets, 1 set of negatives)

Pushups (Close and Wide Hand Positions)
3 sets of 15 reps

Cable Crossover
3 sets of 10 reps (30-35-35)
subbed flat bench flyes

Smith Machine Incline Bench Press
3 sets of 10 reps (95-100-100)
no Smith Machine

Side-to-Side Pushups
3 sets of 10 reps

Superset:

Toe Touchers
3 sets of 20 reps

Crunches
3 sets of 20 reps
(legs straight in the air)

End of superset; resume normal sets

Knee/Hip Raise On Parallel Bars
3 sets of 10 reps - subbed K2E's

Cable Crunch
3 sets of 10 reps - subbed GHD situps