7/9/2018 CFNL WOD

Strength:
Bench Press
4 sets 3 reps
@ 80/80/85/85%
Max Reps on final set
(Spotters must be used)

Then..

Press
4 sets 2 reps
@ 85/90/90/90% 1RM
Rest 2-3mins
Max Reps on final set

WOD 1:
‘Fran’
21-15-9 reps, for time of:
Thruster, 42.5/30kg
Pull-up
(8min cap)
Compare to 10/5/18

Rest 6 mins

WOD 2:
9-15-21 reps, for time of:
Alt. Kettlebell Snatch, 24/16 kg
Ring Dip

Assistance work (optional but recommended):
External Rotations (rotator cuff)
Lying horizontal perform
3 sets 10-15 reps each side

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