Wednesday
Every Thursday  all day going forward is bring a friend day!

Push Press (5-5-3-3-3-3)
May build each set
5s are light warm up sets
3 heavier working sets

A. Bench supported single Arm dumbell row
X 8 on each side

Metcon (AMRAP – Reps)
4 rounds
4 min Amrap
500/450 row
10 shoulder press (challenging weight 1-2 sets)
Max reps strict pull ups in remaining time

2 min rest after each round

Rx+
Bar muscle up

Scored on how many pull ups completed

Modify strict pull ups – banded strict

Categories: W.O.D.