05.11.2023

Strength
Wendler week 1, cycle 3
Bench press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max


WOD
"Light the Engines!"
for time
Row 500m
50 push press 75/55 65/45 45/35



Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second deep squat hold
take 30 seconds rest between movements