1) STRETCH:
2) WARM UP:
**SKILL WORK**
BENCH PRESS
3) W.O.D:
FOR TIME COMPLETE:
21 Bench Press @75% BW (Body Weight)
400M Run
15 Bench Press @75% BW
400M Run
9 Bench Press @75% BW
400M Run
*Post total time to complete in comments. This will be done rain or shine at the box, outdoors, so be prepared to get wet, weather kind of shitty today. 3-2-1.... Go!!
**RAMP WOD**
5 ROUNDS OF:
200M RUN (1/8 mile)
10 BENCH PRESS @55% BW (Body Weight)
*Post total time to complete to comments.
FOR TIME COMPLETE:
21 Bench Press @75% BW (Body Weight)
400M Run
15 Bench Press @75% BW
400M Run
9 Bench Press @75% BW
400M Run
*Post total time to complete in comments. This will be done rain or shine at the box, outdoors, so be prepared to get wet, weather kind of shitty today. 3-2-1.... Go!!
WHITEBOARD
**RAMP WOD**
5 ROUNDS OF:
200M RUN (1/8 mile)
10 BENCH PRESS @55% BW (Body Weight)
*Post total time to complete to comments.
MARTIN - 9:13
ReplyDeleteBRYAN - 8:25
CEDRIC - 8:35
RAMP WOD - SEE WHITEBOARD