5-3-1 Program Week 1 – See spreadsheet for details
or if all lifts are completed for the week
4 Rounds of:
ME Strict Pull Ups (fast up, 3 sec pause with chin over bar, 3 sec back down)
rest 90 sec
3 Behind the neck Push Press w/ 3 sec pause overhead (snatch grip) – Heaviest possible
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.