WARM UP – MOBILITY

Alt. w/partner x 3 sets each

P1: 40 secs row

P2: Banded shoulder warm-ups

*Set clock to 40s on / 20s off to allow for transition

WOD A

1 1/4 BENCH PRESS X 4

4 sec descent on each rep

E3MOM x 5 supersets:

6-6-4-4-4 x 1+1/4 Bench press w/ 4s negative on each rep

6-8 Axel bar bent over rows w/ 4s negative on each rep

-Start at 60-65% of 1RM BP and build – make sure tempo is maintained!

WOD B

7-ELEVEN

11 min AMRAP:

7 Ring dips

11 Cal row

7 D-ball over shoulder 100/70lb

11 Toes to bar

-Half the class start on row, half on TTB – try to go in order but change if needed. D-ball can be alternated rep for rep if needed

ACCESSORY

1) 3-4 Super sets:

10-12 Incline DB pec flies

10-12 Incline DB rows

10-12 DB upright rows

-rest 90 secs-

2) Crossover plyo

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