Thursday, 6 February WOD

Warm Up

~Coaches choice- 10-12 minutes

Shoulder Warm Up (10 minutes)

2 Rounds for Quality of:

7 L Single Arm DB Bench Press

7 R Single Arm DB Bench Press

200 ft. Single Arm DB OH carry

                  ~change arm every 50 feet

Strength WOD (14 minutes)

Push Press

6-6-6-6

Use heaviest weight for each set, Rest 2 minutes between sets

METCON

“Geico”

15 min AMRAP

60 DU (120 singles)

21/15 cal Assault bike OR 30/21 cal row

10 Thrusters (155/105)

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