Friday, September 23
WOD
Warm up:
P1 Row 1:00 Easy
P2 Yoga Push-up + Lunge
*switch*
P1 Row :40 Moderate
P2 Jumping Jacks
*switch*
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
Mobility:
: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)
