WOD Blog
 | Fri, Sep 3 2021 |  |
5.8.18(Reps) Warm up 500m row 20 shoulder taps 30 walking lunges Strength 3 sets of 8 bench press (3/1) 3/1= 3 second count lowering the weight, 1 second pause on chest then normal speed back up. Use around 70% of max or find a moderate weight to where the last couple reps are tough. Conditioning 5 rounds or 1 min on 1 min off intervals Step ups on 16 in box with 95/65 on back Hang cleans Jump squats Ring rows or pull ups **start in different spots if needed
Planned: Fri,Sep3,2021 Tue,May8,2018
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