Tuesday January 16, 2018

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(Practice / Glycolytic (2-5 min bursts))
WOD Review: 8 min

Then group warm up all together: Row or Bike 60 sec, 30 sec PVC pass through, jump rope 60 sec, 20 sec chicken stretch/arm, 30 sec burpees, 6 BB push press, 6 BB push jerks

SOD

3 x 10 Bench Press (65-70%) & 3 x 10-15 Tubing Back Flies (15 min)

WOD

Repeat for a total of 3 rounds (30 min total)
1 Round =
3 min AMRAP:
10 Cal Bike / 15 Cal Row
20 Dubs (40 singles)
Rest 1 min
3 min AMRAP:
4 Push Jerks (135/95)
8 Burpees
Rest 3 min