Max Effort Upper
Strength
Close Grip Bench (3RM – Less than 10 reps past 50% )
**Hand inside of gnarling
Strength
Shoulder Press (3RM @ 50% + Max Band)
WOD
“Cherry Garcia”
5 Rounds
Every 3min Complete
200m Run
Max Clusters (135,95)
**Score total clusters
Every 3min Complete
200m Run
Max Clusters (135,95)
**Score total clusters
Special Strength
4×8 Ring Dips, weighted
**use rings, not parallettes
**use rings, not parallettes
Special Strength
DB Floor Press + Band Tension
4×15
4×15
$ Out
3×20 Partner Leg Throws
**total of 20, throw legs to diff. sides
**total of 20, throw legs to diff. sides
Finisher/Recovery
100 Banded Pull Downs