Tuesday December 14, 2021

Warmup

300m Row

15 Banded Pull Aparts

10 Banded OH Press

10 Banded Straight Arm Pull Downs

10/Side Paloff Press

:30 (Accumulate) Ring or Matador Hollow Body Hold

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

5x6 weighted matador dips

Weight vest or belt.  Unweighted if necessary.  Modify by doing 5x10 box or bench dips.

WOD (12 minute time cap)

15 bench presses

100m row

12 bench presses

200m row

9 bench presses

300m row

6 bench presses

400m row

3 bench presses

500m row

F:  light barbell bench

P1:  135/85

P2:  95/65

C:  155/95

BF:  185/115

Do this in heats so everyone has a spotter on the bench.