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Thursday Oct 17th WOD


Warm up: 6 minute Amrap

50 single unders

10 band pull aparts

5 push ups

5 ring rows

10 KBS

Strength: Bench Press (Take 90% of 1RM)

1x10 @ 60%

1x8 @ 65%

1x8 @ 70 %

1x8 @ 75 %

DB Bicep Curls 3x12

Tricep ext 3x10

Conditioning: 4 rounds

200m Run

10 Deadlift (225/155) (185/115) 8 Push Ups

6 Toes to bar


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