WOD: 11/12/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 4 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 4 x 15 each
– 2 warm-up sets then 4 work sets.

Conditioning
Every 4:00 x 4 rounds:
100 Ft. Front Rack KB Carry
10 Double KB Swings (53s, 35s)
10 Double KB Press
100 Ft. Front Rack KB Carry

Extra Credit
1) EMOM x 9
Speed Bench Press w/slight incline x 3 reps
– Change grip every 3 sets (narrow – regular – wide)
– Use bands or chains

2) Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

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