9/2/2019 CFNL WOD

Strength WOD:
Bench Press
2 Reps E3MOM at 90/95/95% for 9mins
Max Reps on final set
Spotters must be used

WOD 1:
Death By Bar Muscle-up

With a continuously running clock perform:
1 Bar Muscle-up in the first min,
2 Bar Muscle-ups in the second min
3 Bar Muscle-ups in the third min…
Continuing this for as long as you are able.
(Capped at 10mins)
Score is total reps completed (this can include the reps you managed on the round you went out on)

WOD 2:
8 Strict Handstand Push-ups
Every 1 min for 5 mins.

Compare to 17/7/18

WOD 3:
3 rounds for max reps of:
max rep Toes-to-bars
max rep Ring Dips
Rest as needed but WOD is capped at 10mins

Assistance Work:
KB Shoulder reset (supine)
Choose heaviest weight you can hold for at least 2mins

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