Tuesday, October 23, 2018

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(Competition / Leader Board Day)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 air squats, 10 ab mat sit-ups, 5-10 push-ups, 10 hanging shrugs.

SOD

3 x 10^ DB bench press & 3 x 10-15 GHD Sit-ups (16 min)

WOD 1

“Baseline” for Time/Board:
500m Row
40 Air squats
30 Abmat sit-ups
20 Palm release push-ups
10 Pull-ups

5 min recovery: Then

WOD 2

Not for the board – just for fun!
10 Pull-ups
20 Palm release push-ups
30 Abmat sit-ups
40 Air squats
500m Row

Attack WOD 1… so get after it, and push through WOD 2.