Workout of the Day
Bench press 2-2-2-2-2-2
Then complete 3 sets of:
- 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into:
- 8 deficit push ups (3s down, 1s hold, 3s up)
Rest ~1 minute between sets.
WOD Notes: If you know your 1 rep bench press, start around 70-75% and work up to 90-95%. For the cash out, the ring rows and push ups should be performed at a slow tempo – don’t rush them! If possible, elevate your feet on a bench to make the ring rows and push ups more challenging.
