DATE – Thursday

 

Warm-up/Mobility)

 

Band pull-aparts, presses, stretches

 

WOD A) (18 mins) Bench Press: 5-6 heavy sets of 2 reps (80%+ of 1RM)

 

WOD B) 3 Rounds:

Max chin-over-bar hold – pronated (Jumping pullup + hold + 3-4 second negative x 3 reps as progression. Or band pullups @ 3112 tempo x 4-6 reps)

10 Push Press or Push Jerk 165/105lb (2 sets first round max)

25 KB Swings 32/24kg (2 sets first round max)

-Rest 2 mins between rounds-

*Record total time chin-over-bar-hold as B1 and total time for wod minus 4 mins rest time as B2

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