November 4th, 2016

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball

3 Rds

10 Wall Balls

10 Chest Pass

10 Side Pass

10 Med ball Push Ups 

10 Standing Twist

STRENGTH:

Bench 4X10@60-65%

Bent over Rows 4X10 Heavy

METCON:

PARTNER WOD

2 Rounds for Time

800 m Farmer Carry 53/35

1000 m Row

30 Ground To Overhead 135/85

ACCESSORY:

 

Stretches

Smash

Chest

Quads

Calf

Bicep

Lat


MODWOD PROGRAM

WARM UP:

Med Ball

3 Rds

10 Wall Balls

10 Chest Pass

10 Side Pass

10 Med ball Push Ups 

10 Standing Twist

STRENGTH:

Bench 4X10@60-65%

Bent over Rows 4X10 Heavy

METCON:

PARTNER WOD

2 Rounds for Time

800 m Farmer Carry 53/35

1000 m Row

30 Ground To Overhead 135/85

ACCESSORY:

 

Stretches

Smash

Chest

Quads

Calf

Bicep

Lat

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