Main – WOD
Bench Press
10– 50% 1RM
5– 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 90% 1RM
1- 95% 1RM
1-PR attempt
Metcon (6 Rounds for reps)
1 minute max reps of each of the following:
– Shoulder press @ 70% Shoulder Press 1RM
– Pull-ups (or ab mat progression)
– Push press @ 70% Shoulder Press 1RM
– Toes to bar (or supine progression)
– Push Jerk @ 70% Shoulder Press 1RM
– Supine bar/ring rows
Cash Out
Accumulate 50 Front squats with med ball in front rack position
