S/T
A. Bench press
1x6-8 @ 75%
2x3 @ 85%
then work up to a heavy single (1RM)
WOD
3 rounds for reps*
Min 1: max cals on AB
Min 2: max T2B (sc: hanging knee raise)
Min 3: max pushups
Min 4: max wall balls (20/14)
Min 5: rest
*everyone starts at different stations so AB can be used by the most people but rowing machine is an option if necessary. Everyone rests together on the 5th minute.
A. Bench press
1x6-8 @ 75%
2x3 @ 85%
then work up to a heavy single (1RM)
WOD
3 rounds for reps*
Min 1: max cals on AB
Min 2: max T2B (sc: hanging knee raise)
Min 3: max pushups
Min 4: max wall balls (20/14)
Min 5: rest
*everyone starts at different stations so AB can be used by the most people but rowing machine is an option if necessary. Everyone rests together on the 5th minute.
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