Warm up: 400 m row/run, windmills and pass thrus; 15 pvc ohs, 15 pvc hollow rocks, 15 mb partner chest tosses, 15 ring rows, 15 push ups
Skill Focus: Bench Press
Warm up and build to a . . .
Bench Press 5 RM (all levels) 2-3 attempts
then. . .
2x max db bo rows (2 min btwn sets) AHAP (use same weight as last week and
attempt to get more reps or go 5# heavier and attempt to get same reps)
WOD:
10. 9. 8. 7. . . 1 of
Level 3
back squat 175#/125#*
c2bar pull ups
Level 2
back squat 135/95
pull ups
Level 3
back squat
pull ups
Post bench 5 rm and time for score
