(Competition/ Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 200m jog, 10 PVC pass thru, 15 sec standing skin the cat, 10 TVWQ, 10 BB bench press, 5 Bench press with light weight
WOD
26 min AMRAP
800m Run
Max reps in one set Bench press (135/75) (50+ 95/45)
Max cals in 30 sec Bike
*Score: distance ran, total bench reps and total cals.
Post WOD
2-3 rounds not for time
12-15 Ring Rows
12 Pitcher squats per leg (DB or KB)
10-15 GHD Hip Extensions
