1.2.25 WOD

2 Rounds:
5 Cal bike
5 cal row
5 RKBs
5 Air squats
5 Push ups
5 ring rows/3 chin ups

Then…

28min AMRAP
600m Run or 50/40 cal bike
50/40 Cal Row
40 Air Squats
30 Russian Kettlebell Swings
20 Hand Release Push-ups
10 Strict Chin Ups

Sub ring rows, inverted bb rows or banded strict chin ups for strict chin ups today

Then….

Bench Press
(Week 2 of 6)

Every 1:15 x 7

Sets 1-5: 8 Bench press @ 62-67%
Sets 6-7: 4 Bench press @ 72-77%

Then…

Cash out:
1 Max effort set of bench press @ 45%

We will stay at 8/4 reps for 3 of 6 weeks. Focus on driving your feet into the floor and pulling your shoulder blades under your back, this will give you something to push against and help lock you into position.

Take a big breath and brace, the same way you would do for a heavy squat or deadlift.