Wednesday, November 23, 2016

Strength:
Strict Press
*add 5# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 bent-over barbell rows

WOD:
Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (185/135)
6 Handstand Push-Ups
9 Box Jumps (30/24

SP off of 210

6 rds plus 3 cleans Rx'd.



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