WOD: Friday 13/09/2019

Strength-

Take 20 mins to establish today’s 1-RM…
Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
 

Followed by-

Complete 3 Sets for times of:
 500m Row
 10 Strict Handstand Push-Ups
 20 Toes to Bar
 30 Push-Ups

All sets must be completed under 6 mins. Rest 1 Min between sets.