Wednesday, October 25, 2017


9 x 3 Banded Bench Press @ 50% of Floor Press 1 RM + 25% Band Tension (red/orange)
(3 rounds wide grip, 3 middle grip, 3 close grip)

2 Rounds:
1a) 10 KB Skull Crushers
1b) 12 DB Tate Press

10 Bench Press (115/75)
50 Double Unders
50 Sit Ups

Tip of the Day
Setting up for bench press in a wod should not be any different than setting up for a max bench press.  Take the time to go through your systematic check list of getting set before you unrack the bar.  We realize that the weight isn't overly heavy, however, doing multiple reps wrong at a lighter weight can be just as damaging and single reps at a heavy weight.