Friday, 17 November, 2017
WARM UP – MOBILITY
Red band shoulder / back / chest warm-ups (pull aparts, rows, flys etc.)
2 rounds w/ light slam ball:
8-10 x push-ups (one hand on slam ball)
12-15 x Ball slams
16-20 x Russian twists
—
30-45s/side post pec stretch
WOD A
BENCH PRESS X 5
Every 2:30 min x 5 sets
5 x Bench press (Aim for ~70-80% of 1RM for all working sets)
WOD B
30’S AMRAP (17 MIN)
Complete AMRAP in 17 min:
30 Cal Row
30 Ab-mat sit-ups
30 Hand release push-ups
30 Alternating dumbbell snatches (50/35lbs)
—
Stagger 2nd heat by 3 mins
Scale push-ups down to 15-20 reps as needed.
ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
