CFCody

Strength/Skills 4 sets: 8 Bench Press (tempo- 3 second descent) -rest 1:oo between sets -use same weight for all 4 sets Conditioning EMOM X 20: min 1- MAX cals Bike/row min 2- rest min 3- MAX slam balls min 4- rest -partner up and share slam balls/med balls,  alternate working mins and resting min.

PureFit WOD

12 min AMRAP: 10 DB strict press 10 sit ups 10 jumping air squats midline work: 3 sets: :30 flutter kicks -rest :30 :30 Russian twists -rest :30 :30 dead bug -rest :30 MWOD: PreWOD:  20 Banded Pull-Aparts, make sure to squeeze shoulder blades together, follow with the arms.  This will encourage good muscle activation for bench press and rowing. PostWOD:  Bench Press Recovery: Pec Smash and Tricep Smash, using a lacrosse ball, spend some time smashing the pec, right under the collar bone, floss arm. 45 sec per side.  Smash tricep with ball or on barbell, 45 sec per arm.