6.13.23 WOD

2 rounds:
10 Band Pull Aparts
8/8 banded Strict press
5 Scap Pull Ups
5 Empty BB Bench Press
3 Down Dog to Press UP
Thenn…

E3MOM x 15Min

2 Bench Press
+
6 Wide Grip (snatch grip) Bent Over BB Rows + 6 Reverse Neutral Grip (palms up) BB Bent Over rows
+
10 seated Reverse Flies + 10 seated Lateral Raises

Then…

Finisher:
10 Pause bench press with a 2 sec pause at the bottom @ 55-60% of your heaviest 2
* next week we will max out our bench!
The goal is to build to a heavy set of 2 today, It shouldn’t be your “max set” but you should only have about 1 rep left in the tank.

Then..

7 Min AMRAP
12/9 Cal Row
5 Burpee Pull Ups
rest 1:30:
7 Min AMRAP
200m Run
10 Toe To bar