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WOD 10.04.18

“STRENGTH” 5×8 Narrow Grip Bench Press (3 Second Negative) 5×8 Barbell Bent Over Row (3 Second Negative) 5×8 GHR’s (3 Second Negative) 5×8 Banded Tricep Press Down (3 Second Negative) 5×8 DB Lateral Raises (3 Second Negative)

WOD 09.27.18

“STRENGTH” 5×8 Ring Push-Ups (3 Second Negative) 5×8 Deficit KB Deadlift (3 Second Negative) 5×8 DB Box Step Ups 5×8 Barbell Strict Press (3 Second Negative) 5×8 Lateral Side Raises with Plates 5×8 KB Front Rack Reverse Lunge (8 Total, HEAVY!)