08.08.2022

 Warm Up

3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills

Strength

A.  Pause Bench press

3 sets of 5 reps  @75%

pause on chest for 1 second every rep

B.  DB incline bench press

3 sets of 8 reps increasing load

WOD

"The Dance"

7 sets

1:30 AMRAP

10 Deadlifts 135/95  115/75

5 Box Jumps (24/20)

Max Meter Run in Remaining Time

-rest 1:30 between sets-