DATE – Friday, October 19
Warm-up
2 Rounds:
Broad Jumps – 1 length of gym
Pushups x 15 reps
Mobility
Shoulder extension (Banded stretch) Accumulate 3 mins
WOD A)
Bench Press: 7×3 working at 50-65% of 3RM at 3:1:X:1 tempo – Focus on aggressive drive off chest. Rest 60 secs between sets
WOD B)
For time:
50 Wall Balls (20/14lb)
50/35/20 Pull Ups (Advanced/Intermediate/Beginner)
35 Wall Balls
35/25/15 Pull Ups (Advanced/Intermediate/Beginner)
20 Wall balls
20/15/10 Pull Ups (Advanced/Intermediate/Beginner)
