8/6/2018 CFNL WOD

Strength:
Press
4 sets of 4 reps
@ 75/75/80/80%
Rest 2 mins
Max reps on final set

Then..

Bench Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD:
For time..
Run 3km

20min cap

The route will be split as follows..
Run 100m,then 400m route followed
by 3 x big 840m block
NOTE: This is a different (more accurate) route to last time so it is not comparable to when we did it last June (17th)

 

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