BENCH PRESS - 1 RM

A) Strength:

1) Bench Press - 20 min to work up to a 1RM 

- Take 6-8 sets to build to a max

- Rest 2:00 between working sets

- Beginners 5 x 5, adding weight if form permits.

2) Warm-up Power Snatches for WOD

B) WOD:

“Up the Wall”

11 Min AMRAP:

3 Strict Pull-ups

10 T2B

15 Power Snatch (75/55)

Rx+ = 3 Bar Muscle-ups & (95/65)

Scaling weight options = (65/35), (55/25), (45/25)

Scaling pull-ups options = 3 strict chin-ups, 3 band assist. chin-ups or 8 ring rows

E) Extra Credit

Rolling Tricep Extensions (3 x 15) 

- Rest 1 min