01.15.2025

Jan 15

Strength
Bench press
6 sets of 3 reps pause bench press @ 65-70%
pause for 2-3 seconds at the chest

WOD
"Inches and Nails"
20:00 EMOM
min 1- KB swings x 20 reps 53/35
min 2- shuttle runs x 14 lengths (1 length = 25 feet)
min 3- barbell S2OH x 10 reps 95/65 75/55
min 4- 30 seconds max strict pulls or pull ups negatives (2-3 seconds descend)