PROGRAMMING NOTE: Those of you may remember from last time doing Wendler, our percentages are NOT based off of your true 1RM. You calculate 90% of your 1RM to get your training max, then you use your training max to calculate your percentages. On the last set, you're going for max effort (ME), as many reps as possible.
1) Press - 1x3@70%@, 1x3@80%, 1xME@90%
2a) One-Arm Ring Row - 3x5/arm
2b) Side Plank 3x:20/side
WOD: with a 15 min running clock...
100 KB Swings (70/53)
*Stop and 3:00, 6:00 and 9:00 and perform 10 burpees
Posted on Wed, December 3, 2014