WOD - 1 December Monday 1 December 2014: Warm-up (5 mins): 30 - TopicsExpress

WOD - 1 December Monday 1 December 2014: Warm-up (5 mins): 30 burpees for time (max effort) followed by shoulder mobilization Strength1 (8 mins): Strict press – Wendler 5-5-5+ Strength2 (8 mins): Bench press (15-12-10+ at 50% of 1RM); sub 3 sets of 15 push-ups as a scale if necessary Assistance: Complete band pull-aparts between sets Benchmark WOD1 (for time, cap as necessary depending on class size): 10-9-8-7-6-5-4-3-2-1 ground-to-overhead (115/75) 1-2-3-4-5-6-7-8-9-10 CTB pull-ups Compare to 6-October and 3-November. Please note that we have allotted open gym time on Friday to accommodate all make-up lifts in advance of Saturday’s throwdown.

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