Monday Oct 22, 2018
  • Classes
    • 5pm

Dynamic Effort Upper

WOD

Banded speed bench

9x3 Banded Wide Grip Bench

40% of 1 RM + 30% band tensionĀ 

Accessory Work

Bench accessories

5x6 Ring Dips (stay off straps)

3x12 DB Row (each side)

3 Max Sets of Wide Grip Pull-ups

5x8 DB Side Bend (each side)