Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Strength: Bench Press 5x5
WOD: 4 Rounds for Time
10 Back Squats (185/115 Take each round from the ground)
20 KB Swings (2/1.5)
REC: EMOM for 8 Minutes
8 GI Janes
Strength: Bench Press 3x max reps @ body weight
WOD: "Kelly" (for the leaderboard)
5 Rounds for time
400 meter run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
REC: Foam Roller
WOD: For Time
50 Bench Press @ Body Weight
50 Push Ups
1K Row
50 Wall Balls (20/14)
50 Burpee Broad Jumps