WED 11/12/25 WOD
Warm Up - 2 sets: 5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 4: 20 jumping jacks - 10 up-downs - 5 hand-release push-ups – Bench press: 20 sec lockout hold – 5 slow decent reps – 5 pause at bottom reps – 5 tempo reps – Build up: Bench press – 5-4-3
Strength – Bench Press – 3-3-3-2-2-2-1-1-1 (3 min per set)
WOD
:10 L-sit holds L2-knees bent L1-hanging knee raises
:20 rest
10 sets
Post WOD - 1:00 banded shoulder stretch/side
