Friday, August 30, 2013


9x3 Bench Press (50% of 1 RM floor press + 30% band tension)

3x12 Bent over reverse fly

5:00 EMOM
8 Alternating DB Snatches from the floor (50/30)
Max Rep Burpees in remaining time
*Score is total number of burpees

Post WOD- 60 meter backward sled walk (stupid heavy)

Fe Gamers
1) Find your 1 RM front squat
2a) 3x4 glute ham raise
2b) 3x15 GHD sit ups
3) WOD @ (75/50)
4) Sled walk