Warm Up: 400 m run, 2 rds of Cindy (sub 20 box single squats for the 15 regular squats? etc. . . 5 pull ups, 10 push ups, 20 single leg box squats)
Skill Focus: Bench Press
Warm up and build to a . . .
Bench Press 3 RM
WOD:
800 m run
3 rounds of:
2 rope climbs
8 T2B
10 pistols
THEN:
800 m run
Please explain that there is only a run at the beginning and end of this wod. Not during every round.
Post: 3 rm and time
Big Shout Out to Naomi this morning -- no fear of the rope after reaching the top! And a big welcome back to Zena!
Wow Michael, that's quite a load you got hanging!
Skill Focus: Bench Press
Warm up and build to a . . .
Bench Press 3 RM
WOD:
800 m run
3 rounds of:
2 rope climbs
8 T2B
10 pistols
THEN:
800 m run
Please explain that there is only a run at the beginning and end of this wod. Not during every round.
Post: 3 rm and time
Big Shout Out to Naomi this morning -- no fear of the rope after reaching the top! And a big welcome back to Zena!
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