Max Effort Upper
Strength
Shoulder Press (3RM)
WOD
“The Son of Man”
3 Rounds
100m Row
10 KB Swings (55,35)
200m Row
20 KB Swings
300m Row
30 KB Swings
**Damper set at 10
100m Row
10 KB Swings (55,35)
200m Row
20 KB Swings
300m Row
30 KB Swings
**Damper set at 10
Special Strength
Weighted Strict Pull Ups 5×8
Special Strength
4×12 Bent Over Row, Chest Supported
**Set bench on x2 12″ boxes
**Set bench on x2 12″ boxes
$ Out
4×20 Banded Side Bends
**Each Side
**Each Side
Finisher/Recovery
100 Banded, Seated LAT Pull Down