Monday 6-19-23

 Strength - 5x5 bench - 4/2/1

Focus on a 4 sec eccentric, 2 second hold at the bottom and press up in 1 second  

Wod - for time

6 rounds

9 air squats

9 bench press @ 60%

9 kb swings 53/35

9 ring dips 

Jacquie 13:51 - 85 rx

Dan 14:31 - 145/225

Dean 12:43 100/165

Jim 15:18 95/135

Jon K 13:08 - 95/155

Nate 13:26 - 95/135

AC 12:23 - 145/225

Lester 11:15 banded dip

Sean 12:29 RX -125/205

BRITTANY 12:05 - 55/75

Shelby 11:18 - 55/75

Hwan 15:12 - 75/145