10-8-19 WOD

6 x 8 @ 55% of 1RM

55-60% for these working on technique

Dumbbell Bench Press

*Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts.


20 Minute AMRAP:
800m Row
5 Rounds:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

*After the 5 rounds of “Strict Cindy” you are back on the rower. Do either unassisted strict pull ups or banded strict pull ups today. No inverted or Ring Rows. I think strict pull ups are coming in some Open WODs coming up.

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