WOD

CrossFit 1Force – Crossfit

Bench Press (4)

A.1 1-arm Plank Hold 2 x 10-20 secs per side

A.2 DB Chest Flyes 2 x 5-7 reps @ 5xx1 tempo (light)

B.1 Bench Press 10,8,6,4 reps (build by feel)

B.2 DB Zottman Curls 4 x 6-8 reps @ 4xx1 tempo

DB Zottman Curls (6-8)

Metcon (No Measure)

Partner Workout

18 mins of the following:

8 Double DB/KB Bench Press @ tough weight

60 ft Reverse Sled Drag (No straps) @ tough weight

20 Fast Forward Toe Taps (10 per side)

60 ft Sled Push

*Alternating full rds