Tuesday 08/24/2021

STRENGTH / SKILL

EMOM 9 (3 Rounds)

Alternate between…

Min 1) Strict HSPU (You choose the reps/progression)

Min 2) :20 - :30 sec L - Sit Hold

Min 3) :20 - :30 sec Chin Over Bar Hold

WOD

5 Rounds: (20 minutes total)

In a 2 Min window…

15 Bench Press 115/80#

Max Cal Row in remaining time

Rest 2 min B/T rounds…

*Score is total cals for all 5 rounds

*Bench press weight should be unbroken, or split into 10’s & 5’s.

*Spend no longer than 45sec on the bench press.