Did you know that Bode loves the bench?

With bench press, we like to retract the shoulders (think about pinching a pencil between your shoulder blades) in order to create a stable base under the bar, plus it lessens the distance we need to move the bar. Keep your feet on the ground or get some plates if your feet can’t touch – your feet should stay on the ground, not flail up when you’re fighting for those reps.
We will most likely see wall balls and double unders in an Open workout, so conditioning will hopefully get us ready for those. If you don’t have double unders, this is the time to work on them!

Strength

Bench Press
10,10,10

Conditioning

18-15-12-9-6-3:
Wall balls, 20/14#
KB swings, 55/35#
double unders