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Skill/Strength
Bench Press
1-1-1-1-1-1-1
Establish 1RM
Increasing Load
Every 3 Minutes
WOD
“8 Mile Pull Up Complex”
-Max Effort Strict Pull Ups
1 Min Rest
-Max Effort Strict Dips
1 Min Rest
–3 Rounds–
*3 Scores….
1) Round 1 Max Pull Ups
2) Round 1 Max Dips
3) Total Reps of the 3 Rounds[/vc_column_text][/vc_column][vc_column width=”2/3″][vc_column_text el_class=”coaches_notes”]
Coach’s Notes
Give it all you’ve got!!!! :)[/vc_column_text][/vc_column][/vc_row]