Thursday, 2 September WOD

Warm Up: 

  • 1:30 Row
  • 10 Push Ups (on bench)
  • 1:00 Row 
  • 10 Regular Push Ups
  • 0:30 Row
  • 10 Empty BB Bench Press

For Time:

5000m Row 

All out for time…


Smooth and steady row time trial.


  • Bench Press
  • 2 Sets:
    • 5-3-1 Reps 

*Rest as needed bt sets and set of reps.

**Make sure you go heavier the second set! 

***Suggested starting percentages: 75-80-85%


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