Warm Up: 1000m/row
Strength:
Bench Press
2x5@80%, 2x3@85%, 2x2@90% 2x1@95%
Rich: 210,225,240,250
Eric: 200,210,225,235
WOD: Rich:11:03
4Rounds Eric: 13:06
250m row
5 MU
10 HSPU
5:30-6:30 / 6:30-7:30
Warm Up:
3 Rounds
15 Jumping Jacks
10 Air Squats
5 Push Ups
20min to find a 1rm deadlift
Michelle: 145lbs
Gina: 235lbs
Adrian: 305lbs
WOD:
8min AMRAP
10 Wallballs
12 Box Jumps
15 Sit-ups
Michelle: 4 rounds
Gina: 4 rounds
Adrian: 3 rounds
Cash Out
4x100m row
rest 2:1
