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9/19/22

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Warm Up: 

Band shoulder series

then 2 rounds:

  • 30 sec Close grip bar hang
  • 10 DF Cuban press
  • 5 Bent over med ball slam
  • 8 ATG Split squat/leg

Strength:

  • Slight decline bench press 3×5-8 – increase load/reps
  • Strict Pull ups 3 x Max Reps @ last week’s variation

Conditioning:

Partner WOD – 3 sets each:

  • 10 DB Strict press
  • 25 ft. DB Overhead carry
  • 20-30 sec Chin over bar hold
  • 25 ft. DB Overhead carry
  • 10 Deficit push ups on DB’s or Barbell Push ups
  • 25 ft. Farmer carry
  • 10 DB Bent over rows
  • 25 ft. Farmer carry

Alternate rounds