Strength
a) Bench Press – 5×5 @ 90% (wk 5)
b) Bent-over DB Reverse Flies – 4×12
Conditioning (Compare to 11/7/2017)
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski
WOD Notes: Click on the date above and compare your score. Try to do the same exact version as well. Goal is 3-4 rds. Heats will stagger 2 minutes behind.
Assistance
a) Hollow Rocks – Tabata for as many rounds as possible or accumulate 3 minutes.
b) Banded Tricep Extensions – 4×25
