-Hit some warm up reps of the bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
8-10 Rounds for time:
10 Wall balls,
10 Ring rows
Time round 1, then round 8. If round 8 is as fast or faster continue to round 9. Repeat One more time.
10:00 in L-Sit
speed bench, light lift moved fast. High Power! Then a wod to help you learn pacing and a negative split. The aim is to make you work faster at them end and to keep a nice solid pace from the start and not go too fast at the gun!