10x 2 Wide-Grip Bench Press

 

WOD:

 

7 RFT:

10 DB Push ups

10 Renegade Rows (5/arm)

10 Box Jumps

 

Finisher/Accessory:

 

120 Side-lying DB reverse flys

(60/arm, switching every 20 reps)


2 RM strict press

Accessory/Finishers:

4 Rounds:

:30 work/:30 rest

Dumbbell bent over rows

Dumbbell push press

Dumbbell bent over reverse flys (see video link in notes)

 

Accessory: 100 Banded tri pull downs


For Time:

80 air squats

40 KBS (#55/#35)

20 pull-ups

 

64 air squats

32 KBS

16 pull-ups

 

50 air squats

25 KBS

12 pull-ups

 

32 squats

16 KBS

8 pull-ups

 

16 squats

8 KBS

4 pull-ups

 

8 squats

4 KBS

2 pull-ups


10×2 Front squat to LOW box

Partner Accessory/Finisher:

6 Rounds of 15 Dimmels for time
(3 sets per athlete/switch every round)

Into…

Partner Finisher 2:
6 Rounds of 15 Romanian Deadlifts
(sets per athlete/switch every round)

Into…
200 Air squats (switch as needed)