Thursday, June 22


Foam Roll, Lacrosse Ball. Pvc and resistance Band Stretching.

Bench Press (1 x 2)

''Bench Press Waveload'' -3 mins to warm-up to your 70% Bench Press then -Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins -Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5.

Metcon (Time)

Partner Wod One Works, One Rests 2 Rds For Time: (35 mins TC) 400 m Row 50 DU 20/20 DB Snatches(Go AHAP, alt. every 5 reps) 30 Abmats 20 Pistols (alternating) 200 m Row 20 Pistols (alternating) 30 Abmats 20/20 DB Snatches(Go AHAP, alt. every 5 reps) 50 DU 400 m Row Pistols must be legit, heel down, hip below knee. Scale if you need. Use a BOX, a plate or lifters if you have bad ankle mobility.

Rx+ GHD, 25/15 lbs KB Pistols, KB Snatches(60/40) Scale x2 Singles, Pistols w/ Box Pistols

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