WOD
Thursday 08.23.2018
POSTED ON August 22, 2018
Thursday | 08.23.2018
Warm Up:
5 Strokes on Rower Legs Only
5 Strokes on Rower Arms Only
10 Empty Bar Bench Press
10 Arm Circles Forward
10 Arm Circles Backwards
x3
Metcon:
Level 1 (RX)
500m Row
30 Bench Press at Body Weight
1000m Row
20 Bench Press at Body Weight
2000m Row
10 Bench Press at Body Weight
For Time
Level 2 (Intermediate)
500m Row
30 Bench Press 65% of Body Weight
1000m Row
20 Bench Press 65% of Body Weight
2000m Row
10 Bench Press 65% of Body Weight
For Time
Level 3 (Beginner)
500m Row
30 Bench Press 55% of Body Weight
1000m Row
20 Bench Press 55% of Body Weight
2000m Row
10 Bench Press 55% of Body Weight
For Time
Cool Down:
2 Rounds For Quality
1min Shoulder T L/R
2min Puppy Dog
1min Flat Needle L/R
