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7/3/2019

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Warm up – 10 min: 

  • 4 Way Hips
  • 10 Single Leg RDL/Leg
  • Band Shoulder Series
  • 90 sec Rolling Plank

Strength: 

  • Deadlift 5,3,1,20
  • Bench Press 5,3,1
  • Pause Ring Rows 3×10

Conditioning: 

Team of 3 WOD:

8 min AMRAP:

  • Partner 1) Accumulate Calories on a Machine
  • Partner 2) Bench Press
  • Partner 3) Rest

When Partner 2 finishes the bench press, everyone switches

Score = total # of cals + total # of bench press reps