Warm Up: 2 x 4 jumping jacks, 10 ring rows, 10 mb cross pu (tot)
Skill Focus: Bench Press
Map out your weight %'s first; then 1-2 lighter warm up sets 8 and 5
WOD
Bench press
Set 1- 50% of possible 1 rm (what you feel you can possibly achieve today) x 3
Set 2- 75% x 2
Set 3- 85% x 1
Set 4-90-95% x 1
Set 5 test 1 rm
Set 6 (optional-exceed set 5)
3 min rest between (during rest perform 6-8 scapular wall slides, 6-8 controlled, strict ring rows or foam roll the spine)
For time
50 Burpees
Post 1 RM bench and time for score
Shout Out: to all those who pr'd on their bench today!
A belated but very happy birthday to Devin & Jay. We hope you enjoyed your finishers. Dev: 2 muscles ups and 9 hspu and Jay: 3 muscle up and 2 45# pistols and then a nice little buddy prowler push. . .
