Warm Up:
2 Rounds
15 banded pull aparts
25 close to wall ball throws
10 scapula pull ups
5 chest passes to wall from 10′
10 wide grip push ups
WOD
“Push Pull’
3-3-3-3-3
Bench Press
Weighted Chin Up ( palms facing you)
** alternate between a heavy set of 3 bench press and a heavy set of 3 chin ups, record heaviest of each. This is not for time.**
After Party:
8 min AMRAP
5 pull ups
10 push ups
20 du’s (60 su’s)