jamesopenwod145

Weightlifting:

Wendler Press 5/3/1+

*last set is for max reps

 

Accessory:

10 minutes to complete Superset

3×8 Bent over row
3×5 HSPU negative 4 secs down/reset

SCALING

– If no HSPU then Dip station negative 3×5 @ 3010
– If athlete can’t control the down, Dip support, shoulders shrugged down for 30s

 

Metcon:

With a partner complete the following:

30s Burpee
30s Rest

x 8

30s Row or Airdyne (no strap)
30s Rest

x 8

 

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