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