Bench Press

6×3 Reps @78%
*Solid three reps here, try not to rush the bar on the way down, these don’t have to be tempo but make sure to have good control of the bar and speed on the way up! Rest as needed bt sets.


Seated Double DB Strict Press

*Pick the same weight for all three sets. These should be challenging but unbroken.


Prone Double DB Rows

3×15 Reps
*Pick a light DB weight to keep these unbroken and good movement control. Rest as needed bt sets.


2 Rounds For Time:

500m Row
25 Burpees
*Pick a solid pace on the rower and try to keep the burpee speed consistent. Give everything you’ve got on the last set of burpees.

Categories: WOD

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