Strength
Bench Press:
5 sets x 2 Pause Bench Press
@75% of 1RM
*2-3 second pause*
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for
1 rep
WOD
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24
Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up
(20/14)
(KG conv: WB 9/6)