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WOD for Tuesday 101612 – Click Here For Today’s Schedule
Bench Press – 50% bar weight + 20% band tension                 
9 sets of 3
–Rest–
AMRAP in 12 minutes:
5 Pullups
10 Pushups
15 Double Unders

Post Bench Press Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter the band tension.  Red or thin purple bands are appropriate for most people.  Move the bar FAST!  Perform 3 sets each at a wide, medium, and narrow grip. 

For the conditioning workout, scale up to chest to bar pullups and hand release pushups.  Sub parallette jumps for DUs.

Setting up your bands for the Bench Press!
[youtube]https://www.youtube.com/watch?v=PG3bSPPG9Wc[/youtube]