Saturday 12/14/19
Warm up: 2 Rounds
1 TGU (Novice – no weight, Experienced, 50% or LESS)
3 x 3-poistion push up (wide, standard, close)
6 sec ring row hold
9 OH slam ball slams (10-20 lb)
Strength: Bench Press
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%
*15-30 sec ring row hold (top position) between working sets
WOD: 3-5 Rounds, NFT
1 Min Max Cal Bike
2 TGU’s / side
12 sledgehammer swings
Notes: Athletes should partner to spot Bench Press. Rest intervals
should be approx 3 min for working sets. WOD is NFT, however athlete
should record weight used and calories achieved for tracking purposes.