Thursday 10/26/17

Strength: Pause Bench Press 3RM – 3 sec pause at chest
Suggested warm up sets (with pause) 5 @ 50%, 4 @ 60%, 3 @ 65-70%, continue warm up sets by feel.

WOD: For time, 20 min cap

30 Front squats (185/155)
1600m row
*scale if > 70% of max

Accessory: Tempo HSPU

4 x 3 @ (3:3:3:3)