Adam during Devine
Strength
3×3 Bench Press at 90-95% of 3RM + 5-10#
* Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your last heavy weight exposure. Perform 2-3 warm-up sets prior to the working sets.
WOD
3 Rounds for Time:
10 Hand Release Push-ups
20 Box Jumps (20/24″)
30 KB Swings (1.5/1.0 pood)
400m Run
* Post time to the whiteboard.
