8/10/2017 CFNL WOD

Strength:
Bench Press
4 x 5 Reps @ 70/70/70/75% 1RM
No Max Reps
2min rest periods
Pause briefly at bottom of movement

Member WOD:
The Pat & Oli Show
27-17-7 reps, for time of:
Front Squat, 60/42.5 kg
Pull-up
Row (Calories)
No Racks allowed

Mats to be used

Assistance Work:
5 Max Isometric Holds (palms facing)
Elbows at 90 degrees
Rest 45 secs

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