Friday, 31 December WOD

Warm-up

• 2:00 Row
• 10 Push Ups
• 10 Side Raises (light change plates or DBs)
• 10 Front Raises
• 10 Presses
• 1:00 Row
• 10 Push Ups
• 10 Side Raises (light change plates or DBs)
• 10 Front Raises
• 10 Presses

STRENGTH:

• Strict Press 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%; shoot for 1-3 reps
• All percentages based off 90% 1RM.

METCON:

• Complete as many rounds as possible in 20 mins of:
  • Row, 1000 m
  • 10 Bench Press, 70% 1RM

Try to hold 5k pace or faster! Scaling Options: Bench weight should be challenging but no more than 2 sets.