15/9/2018 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 2mins for 10mins
Pause at the bottom of the dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Strict HSPU
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus on sticking to the tempo and speed from the bottom to the top of the movement

WOD:
4 rounds for time of:
Row, 500 m
Rest 3 mins

– Record total time including the 3 rest periods
– Athletes should be aiming to go hard for all 4 intervals even if that affects your overall time!

Assistance Work:
Handstand Shoulder Taps (facing wall)
10-30 reps
Rest 60 secs

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