Friday

Pre WOD

Every 3 minutes, for 15 minutes (5 sets) of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

WOD

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups

*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:
1 Strict Ring Muscle-Up
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups