Wednesday, Oct. 3, 2018

Coach Jason set a 5 k rowing record for the gym of 18:26 on Tuesday.

100318 WOD

A. Group warmup

B. Press – week 1

*REM THAT PERCENTAGES USE WW (WORKING WEIGHT), WHICH IS 90% OF 1RM/EST 1RM

65% x 5

75% x 5

85% x 5+

Superset with 3 x 6-8 DB rows / side

C. 18:00 AMRAP in teams of two, partition reps any way:

20 toes to bar

20 box jump-overs

20 single-arm OH DB lunges (50/35)

20 calorie row

20 ring dips

>>Modifications will be given