The first 3 sets are warm up sets. Work up to a 1 rep max. This value will be used next week to start a Wendler Strength Cycle.
Row 500m for time
In order to track your progress, it is imperative that you keep a journal of ALL of your workouts. Be sure to include the date, the WOD and the weights used and any modifications you may have made. Your journal is a HUGE motivational tool. It’s the best way to effectively see how much stronger and faster you are becoming. Do it!