9/8/2017 CFNL WOD

Strength:
Bench Press
4 x 4 Reps @ 75/75/80% 1RM
Max Reps on final set
No Touch and Go reps allowed (pause briefly at chest).
2min rest periods

WOD:
5 rounds for time of:
Run, 200 m
7 Deadlifts, 100/70 kg
5 Muscle-ups

17min cap

Assistance Work:
Rower Leg Curls
3 sets 8-12 reps
Rest 60secs

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