Pre-WOD
Close Grip Bench Press
Work up to heavy weight, then do:
4×4 reps at 80% max
then 1 set of max rep perfect push-ups
Close Grip Bench Press
Work up to heavy weight, then do:
4×4 reps at 80% max
then 1 set of max rep perfect push-ups
Or because we have few benches, weighted push ups are also suggested.
4×4 at a the heaviest load you can handled with good form. End with 1 set of max push ups!
4×4 at a the heaviest load you can handled with good form. End with 1 set of max push ups!
WOD
10 Front squats 275/185, 225/155, 185/115, 135/85
500m Row or ski
8 Front Squats
400m Row/ski
6 Front Squats
300m Row/ski
4 Front Squats
200m Row/ski
2 Front Squats
100m Row/ski
for time
10 Front squats 275/185, 225/155, 185/115, 135/85
500m Row or ski
8 Front Squats
400m Row/ski
6 Front Squats
300m Row/ski
4 Front Squats
200m Row/ski
2 Front Squats
100m Row/ski
for time
Post WOD
accumulate 5:00 FLR hold on rings or plank
accumulate 5:00 FLR hold on rings or plank
Results: Bench - 165#, WOD - 10:57 @ 185#
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