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11/29/21

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Warm up:

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban press
  • 5 Bent Over Med Ball Slam

Strength:

  • Bench Press 4×9
  • Strict Pull ups 4 sets: Go to 3RIR

Conditioning:

Partner WOD – For time:

  • 1000/800m Row/Ski

then

30-24-18:

  • Dips/Push ups
  • DB Bent Over Row

then

  • 1000/800m Row/Ski