Strength
Weighted Pull-ups
3-3-3-3-3
*Move up in weight each set till failure.
~Rest 5 min~
Bench Press
10-8-6-6-4-3-2
*Move up in weight each set, but do not take any set to failure.
WOD
For time:
50 strict press @ 95
50 Ring Rows
50 Walking lunges @ 95
*Competitor: As prescribed
*Established: 75/75
*Recruit: If you cannot do pull-ups for strength session work on pull-up negatives. 45/45
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