July 16th, 2019


Today’s WOD

4 Rounds

12-15 High Bench Row

20-25 Banded Pull Apart


Death By Pump!

1 Min: 10 Box Jump 30/24

1 Min: Death By Hand Release Push Up

2, then 4, then 6….


Today isn’t glamorous. But it will give you a great pump. Today sets you up for the rest of the week and provides a bit of a lull before a challenging met-con tomorrow, a deadlift 5RM and a couple of other devious workouts. Get in and get swole.


Score: Rounds + Reps on Intensity


Scaling for Intensity

  • Box Jump → Reduce Height → Step Up

Hand Release Push Up → Box Push Up → DB Bench Press

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