DATE – Friday, October 19

Warm-up
2 Rounds:
Broad Jumps – 1 length of gym
Pushups x 15 reps

Mobility
Shoulder extension (Banded stretch) Accumulate 3 mins

WOD A)

Bench Press: 7×3 working at 50-65% of 3RM at 3:1:X:1 tempo – Focus on aggressive drive off chest. Rest 60 secs between sets

WOD B)

For time:

50 Wall Balls (20/14lb)
50/35/20 Pull Ups (Advanced/Intermediate/Beginner)
35 Wall Balls
35/25/15 Pull Ups (Advanced/Intermediate/Beginner)
20 Wall balls
20/15/10 Pull Ups (Advanced/Intermediate/Beginner)

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