Strength
Bench Press (close-grip) – 5×5
—Start @ 75% & work up to a 5RM
Conditioning
3 Rounds For Time
10 Power Cleans 185/115lb
2 Rope Climbs 20ft
10 Push Jerks 185/115lb
—Rest 3 minutes
500m Row For Time
Extra Work/Midline
a) 5×5 Strict Parallette Handstand Push-ups (not for time)
b) Accumulate 3 minutes in an L-sit/Tuck
WOD Notes: Barbell weight is 62-65% of 1RM PC or PJ. Use same weight for both movements. Scaling for RC are climbing to 15ft, 6 up/downs or 12 Strict Pull-ups (choose a band where you will have to break up pull-ups into 2 sets). Record 500m row time as well.
Reminder: It isn’t too late to participate in the “Whole 30” Nutrition Challenge. Cost is $10 if you want to be eligible for prizes. RX Bars are “Whole 30” approved!
Welcome Tisha!