Durability
Band Pull-Apart with External Rotation
3 sets of 12 to 20 reps – short rest b/w sets
Skill/Strength
Kipping Pull-Ups
Accumulat 50 to 75 Reps Quickly
Rx+ is with a MB between your legs as added weight
Butterfly Not Allowed
Not for Time, done quickly with high quality reps
WOD
Bench Press your 8-10 rep max for 75 Reps
-Every time you break, row 400/300 meters
-Complete this workout in as few meters as possible
-Row around your best 2k 500/avg. time
-short rest after the row
-5 benchpress stations for a class of 20 people implies sharing, waiting, spotting etc. so ignore the WOD speed and focus on big bench sets and quick row times with rest b/w
Scores from Thursday
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