Warm up: 100 jumpropes, 3 count double unders x 10, 2 x 4 wall climbs, 5 ring rows
Skill/focus: Bench Press
Warm up as needed then 2 attempts to find a 5 rm
WOD Bench press 5 rm (2 attempts only) then. . .
2 x 15 db bench press
2 x 15 db bent over row
Superset them, rest 60-90 sec btwn.
Row 1k or climb 500 ft afap then
5 rds of:
30 du’s
15 kte
Score is total time (including row or climb)
Post bench rm and total time for score
Many thanks to Von and Patrick! Seems like some "moron" didn't have anything to do yesterday afternoon and took one of our unchained tires (my bad there) and rammed it into the fence, taking down a panel and busting a post. The head of maintenance for the apartments asked me if I would be so kind to replace the post. Me--huh? Von and Patrick ran to Home Depot, got a post, dug out the remains of the broken one and put the new one in. Wow. When I tried to compensate them for their time they would take nothing and insisted it was just a "good deed". Thanks guys, very heartwarming. And thanks to the gentleman from the telephone company that replace the "no parking" sign. He happened to have the necessary tools.
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JANUARY BIRTHDAYS: wow, there are a lot of them. Members--please keep an eye out and help the coaches to remember the finishers. They are written on the left side of the main whiteboard.
