WOD: Friday, August 4th, 2023
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push Ups
- Rig Supported Chest Stretch – 1 Minute per side
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Strength: Bench Press (17 Minutes)
- Build to a heavy single
*Focus on correct pressing positions in your warm up reps
*FULL RANGE OF MOTION!
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Workout: 2 Intervals (6 Minutes ON / 2 Minutes OFF)
- Buy In: (24/18) Calorie Row OR (21/15) Calorie Bike
-Then in remaining time AMRAP of:
- 4 DB Devils Press (50/35)
- 8 Toes to Bar
*2 Scores – Rounds + Reps for each interval
*DB DP are 2 Reps per side – Alternating not mandatory
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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