Pre WOD
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
WOD
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Toes to Bar
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