7.22.23 WOD

Bench Press
Every 2:00 x 10 Sets

3 Tempo Bench Press @ 55% (3-3-1-1)
6 Barbell Rows
12 Band Pull Aparts

*Bench Press – :03 Down, :03 Pause, Explode off chest, minimal rest between reps
*Keep the barbell rows as strict as possible, good stretch of the lats at the bottom, good squeeze at the top.

Then….

20 Rounds For Time:
1 Barbell Thruster 95/65
3 Lat BB Burpees
5 Toes-To-Bar
Time CAP: 20min.

135/95