12/4/2019 CFNL WOD

Strength WOD:
Bench Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
No Max reps

WOD:
Every 1 min for 24 mins, alternating between:
8/5 Ring Dips
5 Power Cleans, 70% 1RM
8/5 Ring Dips
35 Double Unders

Score completed rounds including any completed reps on the round you went out on.

Assistance Work:
3 x Max Hold
Isometric Floor 2 x DB Chest Press (elbows 1 inch off floor)
Choose heaviest weight poss that allows at least a 20secs hold
Rest 60-90secs

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