Warm Up:
2 rounds
10 banded pull aparts
15 close to wall ball throws
5 chest passes from 10′
10 lunges with rotation ( 5 each side)
Pre Game:
Skill review – ring muscle up
WOD:
Bench Press
Every 2:30 for 20 mins
Set 1 – 5 @ 70-75%
Set 2 – 3 @ 80-85%
Set 3 -1 @ 90-95%
Sets 4- 8 – 3 @ 87-90%
(weight should increase from last week)
After Party:
8 min AMRAP
1 MU & 2 dips ( scale with ring mu transition & 2 dips)
30 du’s