WOD: 12/27/19

Skill/Stability/Strength 
Bench Press: Build to a 1RM in 10 sets
– sets should look like 5-4-3-2-1-1-1..
– 3-4 singles over 90% of 1RM
– Last tested on 8/23
– Make sure spotters are in place
Rx+ Additional Training (not on class time): Bent-over Barbell Rows: 4 x 12. 

Conditioning
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders

Extra Credit
Prone Lateral Raises: 3 x 30

Leave a Reply

Your email address will not be published. Required fields are marked *