Strength: Close Grip Bench 3, 3, 3, 3, 3
Take 18-20 mins to build to your heaviest 3
WOD:
6 ring dips (scale to dip stands > ds w/ bands > boxes)
1 rope climb (scale to 2 up/downs + 2 knee tuck/raise > 2 up/downs > 10 ring rows)
6 DB/KB thrusters 45-60#/30-40#
AMRAP in 10 minutes
Score: CGBP 3RM and rds + reps
Shout out to Alex on her first rope climb!
Nice to have you drop in Andy and you got lucky -- bada Bench!
Crushed it Amber!
Take 18-20 mins to build to your heaviest 3
WOD:
6 ring dips (scale to dip stands > ds w/ bands > boxes)
1 rope climb (scale to 2 up/downs + 2 knee tuck/raise > 2 up/downs > 10 ring rows)
6 DB/KB thrusters 45-60#/30-40#
AMRAP in 10 minutes
Score: CGBP 3RM and rds + reps
Shout out to Alex on her first rope climb!
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Nice to have you drop in Andy and you got lucky -- bada Bench!
Image
Crushed it Amber!
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