Saturday Oct 9

SUPERSET:
3x
A) Barbell Bench Press x12
B) Single Arm DB Bent Over Row x12
Rest 2 Minutes After the Superset
METCON
With a Partner – one partner works, one partner rests:
3 Rounds:
50 Cal Bike (25 each)
40 Barbell Shoulder to Overhead (20 each) (RX: 95/65) (ADV: 135/95)
30 Chest to Bar Pull Ups (15 each) (Scale: A) Chin over bar pull ups – B) Ring Row)
ADDITIONAL OPTIONAL WORK
A) Snatch Grip Behind the Neck Push Press 4×5 @ 70-80% of Snatch 1 RM
B) 2 Position Hang Clean & Jerk (above knee & floor)
4 Sets off C&J 1RM (should feel moderate)
70%, 75%, 80%, 80%
C) Every 3:00 x 5 (Ski 15 Cals + 3-5 Unbroken Muscle Ups

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD