WOD: 12/10/19

Skill/Stability/Strength
Bench Press – close grip: 7 sets to work to a heavy 4
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.
.
Conditioning
For time:
30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
Rx+: Start with 40

20:00 Time Cap

Extra Credit
1) Ring Rows: 4 x 15
2) Rx+ :Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps or work on Muscle Up Drills for 5 minutes