WOD

Power Hour 9-2-20

Bench Press 1 rep max lift. .

Find a heavy single

Finisher:

Drop 15-20% and perfrom 3 singles- rest as needed between sets

3 sets:

1 KB Get up Complex Right arm

1 KB Get up complex left arm

10 ring rows

max strict pull ups

KB Get up Complex=

3 straight leg kb get up sit up +

3 kb press from seated position +

3 kb press from kneeling position +

3 kb press from standing position

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