WOD – 1 June

Thursday 1 June 2017:

Trainer led warm-up and assistance – 10 minutes, CrossFit Symmetry shoulder pre-hab

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 5 sets of 5 reps using 65%-75% of your IRM. Complete 8-10 band pull-aparts between sets

WOD (4 rounds for time, cap as needed):

  •       10 bench press (135/95)
  •       15 calorie row
  •       10 Russian KB swings (2.0/1.5)
  •       15 pull-ups

 

Run in waves with one spotting for the other.

 

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