Strength / Skillwork

Bench Press
50X2 Tempo, sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

Use safety catches!

WOD

30-20-10 of:

• Squat Jumps (to a ball or box)
• Pull-ups
• Prisoner Squats (1.5 rep)
• Dips

Rx: as writen, rings or bars are acceptable for dips
Fit: Ring Rows and Bench Dips

Elements

None. Do Fit of regular WOD today.

George with his new Reebok Nanos 6.0. Winner of our Fall promo.