Weightlifting: Bench Press (10-7-4-1)
Use new 1RM to calculate %
10-50%
7-60%
4-70%
1-80%
WOD: 4xE4MOM
Minute 1: 10 Pull Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 8/10 Cal Row
Minute 4: Rest
Rx+
4xE4MOM
Minute 1: 5-7 Bar Muscle Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 15/18 Cal Row
Minute 4: Rest
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