Strength: Dynamic Effort Upper

1.) 8×2: CG Banded Bench Press – :30 Rest

Bar Weight @ 50% of 1RM

Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE)

2.) 1×100: Banded Tricep Extensions

3.) 4×25: Banded Pull Aparts

 

WOD:  Crossfit Open “11.6/12.5)

7 Minute AMRAP

3 – Thrusters (100/65)

3 – C2B Pullups

**Add 3 Reps each round**

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