July 15, 2016

Friday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish get ups 5X2  Each Side

8 Banded walk each way between each set

METCON:

Partner WOD

2000 M Row

200 DUs

100 Front Squats 95/65

80 Bench Press 95/65

60 HSPUs 

2000 M Row

ACCESSORY:

Abs

3 sets

10 Bar roll outs

10 Sit-ups with weight 25/15


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish get ups 5X2  Each Side

8 Banded walk each way between each set

METCON:

Partner WOD

2000 M Row

200 DUs

100 Front Squats 95/65

80 Bench Press 95/65

60 HSPUs 

2000 M Row

ACCESSORY:

Abs

3 sets

10 Bar roll outs

10 Sit-ups with weight 25/15

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