March 19, 2013

Tuesday, March 19, 2013

BENCH TRIO

Warm up: 250 m row, 100 ft versa clmbr, 2 x:  5 burpees, 10 mtn clmbrs; chest/shoulder/hammie mob

Skill Focus:  Bench Press
Warm up to bodyweight, bodyweight % for females or scaled weight you are using

WOD:

Teams of 3
Warm up to to bodyweight bench press then. . .

21. 15. 9 of:
Bench press M bw/ F 75%
Banded good mornings
Sledge slams (1 L + 1 R = 1)
Post team time for score

Congratulations to Kate -- our new She Beast & to Devin -- our new Beast!!

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