DATE – Tuesday

 

Warm-up

 

2-3 mins knee tag – 1 burpee penalty if you get hit

 

Mobility

 

Shoulder Band Pull-aparts

Shoulder stretch w/band – anterior, posterior, overhead

 

WOD A)

 

Bench Press: 4×5 – Heavy as possible, add 5-10lbs from last weeks Close Grip BP

KB Row: 4×7 reps per arm – Heavy as possible

*Complete bench press immediately followed by row, then rest 90-120 secs before starting next set.

 

WOD B)

 

20 min AMRAP:

Max Effort Pull-Up

Max Effort Ring Dips (Bar Dips or Push-ups)

400m Run

*Score = Total Dips and Total Pull-ups separately

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