Thursday August 22, 2024

Warmup

250m row

10 no pushup burpees

10 lunges

10 Cossack squats

20 mountain climbers

10/side fire hydrants

20 glute bridges

5 inchworms

20 line hops (10 front to back, 10 side to side)

Mobility

Pec stretch on rig :30/side

Hamstring rack stretch :30/side

Skill/Strength

Bench Press and Double Under Warmup

WOD

10 rounds:

200m row

25 double unders

5 bench presses

Choose your own weight on the bench press, as heavy as possible but unbroken, ideally all ten rounds.

You may DB bench as well if you’d like.

F:  single unders

P1:  as written

P2:  15 DU

C:  30 unbroken DU

BF:  185/115 or more