By September 22, 2022 No Comments
Friday, September 23


Warm up:
P1 Row 1:00 Easy
P2 Yoga Push-up + Lunge
P1 Row :40 Moderate
P2 Jumping Jacks
P1 Row :20 Hard
P2 Empty Bar Bench Press

Take 4-5 minutes to warm up Bench Press and DU

Partner WOD!

22:00 AMRAP
P1 Max Set Bench Press*
P2 Max Set Bench Press*
50/40 Calorie Row
50 Doubleunders

* Choose a weight you can get 10-15 reps the first set
** Score is total bench press reps

:45 Wall Pec Stretch
:45 Low Dragon

(Coaches: If there are more than 14 athletes in a class, stagger the start by 1-2 minutes and have teams of similar bar weights share a bench)

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