WOD: Friday, August 18th, 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)

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each @ 70% of 1RM 
• Sets 3 and 4: 5 Reps each @ 75% of 1RM 

*:01s Pause at chest on every rep

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Toes to Bar 
• Station2: Max Shoulder to Overhead (115/85)
• Station3: Max Burpees to a plate (45) 
• Station4: Max Calorie Row/Bike/Runner/Ski
• Station5: Rest 

*3 Total Scores – Total # of reps completed across all stations

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Toes to Bar 
• Station2: Max DB Shoulder to Overhead (50/35)
• Station3: Max Burpees to a plate (45) 
• Station4: Max Calorie Row/Bike/Runner/Ski
• Station5: Rest 

*3 Total Scores – Total # of reps completed across all stations

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions