September 7, 2018
Strength: Upper Body Pump!
“It’s a Bro-Session Day – Let’s Get that PUMP ON!”
3 Rounds: (Not for time)
10 Bench Press
15 Single Arm Dumbbell Row (each arm)
20 Seated Barbell Strict Press (on floor, feet out in front)
25 Band Pull Aparts
Metcon: (10 min cap)
For time:
30 Muscle ups (Ring or Bar)
Scaled Option:
10 minute AMRAP
7 Strict Pull ups + 7 Strict Dips*
*If unable to do Strict Pull ups or Dips complete 10 False Grip Ring Rows + 10 Box Dips
