Friday 09.25.2015

Bench Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps. ┬áIf you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
4 Rounds
Not for time
30 sec Hanging L-sit
10 Shank lever
30 sec Wall climb hold

Open WOD:
4 Rounds
Not for time
30 sec Hanging L-sit
10 Shank lever
30 sec Handstand hold

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