Tuesday, Dec. 13, 2022

Skill: 20 Strict Pull ups

WOD

5 Rounds of:

8 Floor Bench Press (75/115)

12 1-arm Rows (6 ea. min .35/50)

16 Dumbell Presses (35/50)

20 Sit Ups w/ plate (15/25)

*6th round of just Floor Bench Press

THIS IS IT: Strength-style movements, trying to do bigger sets. If possible, try to go heavier on Rows than the presses. Speed is usually good and that's fine but not necessary! Larger sets with Slowing it down brings muscle growth!! Not a bad day to load proteins!!!