A1. Top to Top Incline DB Bench press x16-20 (8-10E side)
A2. FE Ring Rows x8-10
M: 4 REFT 3:00/1:30
250m Row
12 Pullups
8 Ring dips
Max Burpee over row in remaining time
Program Notes:
Last week of this superset. Try to increase weights on your T2T press and challenge yourself on the heights of elevation for you FE Ring rows. Your WOD is a little less traditional take on some murph prep.
Looking for unbroken or two breakups max on your push and pull movements today. Push through any tricep fatigue on those burpees as your score today will be total burpees
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: C2B, Strict Ring
Intermediate: Matador dips. Scale reps as needed for unbroken/ max two sets
Scaled: Inverted row, Box dips
Beginner: Inverted row, HRPU
Longevity:*** if needed, kipping, risk vs. reward moves