Thursday 1/9/2025

Strength 
Pause Bench Press 1x3
Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes

WOD 
"The Mole"
For Time:
10 Cal Row
10 Strict Handstand Push Ups
20 Cal Row
20 Handstand Push Ups
30 Cal Row
30 Push Ups
30 Cal Row
20 Handstand Push Ups
20 Cal Row
10 Strict Handstand Push Ups
10 Cal Row
*20:00 Time Cap