Wednesday November 30, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10/Side Banded Diagonal Pull Aparts

10 Banded Good Mornings

10/Side Banded Monster Walks

10 Squat Jumps

10 Glute Bridges

Mobility

Pec Stretch :30/Side

Hamstring Rack Stretch :30/Side

Skill/Strength

Bench Press

4-5x2 at 95% of 2 rep max

Last week in the cycle.  Go big.  Retest maxes next week.

WOD

In 5 minutes:

50 wallballs

AMRAP cal row or bike in remaining time

Rest 5 minutes

In 5 minutes:

50/38 cals

AMRAP wallballs in remaining time

Your score is the total AMRAP reps accomplished.

F:  reduce reps

P1/P2:  as written

C:  heavy wallball; bike cals