Group Warm-up
4 NFT:
@ 70% Effort 100m jog around building
10 KB deadlifts (light)
10m walking lunge
@ 70% Effort 100m jog around building
10 KB deadlifts (light)
10m walking lunge
Review
Bench Press
Strength
3RM BENCH PRESS
15′ to Find 3RM Bench Press
Daily WoD
3 RFT: SKI ERG / BW BENCH PRESS
In Teams of 2, one works while the other rests/spots.
In 3 minutes, complete:
500/450m Ski, a/b) Stop the ski at 2:15 regardless, then as many
Body weight(BW)/.75 BW Bench Presses a) .75/.5 BW Bench Press b) .5/.25 BW Bench Press
Rest 30 seconds, then back to the ski erg
Score = Total number of unaided bench presses
Mobility
Roll Posterior/Lats
Lax Chest/Shoulders
Lax Chest/Shoulders