WOD: A. Tempo Bench Press & Speed Bench Press: 6 sets of 5 reps, E2:30MOM Set 1: tempo — 4 seconds down, 2 second pause at the bottom, 1 second up, 2 second pause at the top Set 2: speed bench press Alternate between tempo and speed for 6 sets B. Washington’s Birthday! “Founding Father” by DB 5 rounds for time of: 30 double unders 15 pull-ups 15 push-ups 15 ab-mat sit-ups, unanchored 15 air squats
