WENSDAY WOD

DYNAMIC EFFORT BENCH DAY
Bench Press
2x5
2x3
9x3 @50% of 1RM (115#)+ Blue Bands & Chains
*work three grips*

30# Roll Backs 3x15
Tricep Push Downs 3x15

Wide Grip Pull Ups 1xFailure
Wrist Curls 3x10 L&R
Gripper 20# 3x10

(Rest at Least 45 min)

-CFDAYTONA-
For Time:
21 Thruster 115#
9 Pull Ups
50 DU
15 Thrusters 115#
15 Pull Ups
50 DU
9 Thruster 115#
21 Pull Ups