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Standing & Seated
Five rounds for max reps of:
Body weight bench press
If you want to compare vs a games athlete
Rich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).
Post reps for both exercises in all rounds.
Seated Athletes are to do strict full hang Pull-ups
Single Arm athletes or athletes unable to press with 2 arms, will use
a barbell or dumb bell 1/2 body weight and we suggest a band to replace the limb for pull ups
Scaling this WOD
To Scale this WOD work up to a heavy load at 7 reps ( not a max but a good press) in your warm up
Then use that load for the workout.
Scale the pull ups with a banded or ring row, if choosing the ring row use a 2 sec hold at the top of each row and try to keep the feet under the rings in set up.