WOD: 9/27/19

Skill/Stability/Strength
Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
[Beginner: Bench Press: 5 x 5, adding weight if form permits.]

Conditioning
”Surprise”
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

14:00 Time Cap

Auxiliary
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.