Friday 11/9/18

Strength (After WOD)
Legless rope climb x 5 – from seated position if possible
WOD: Partner WOD; one works, one rests; 40 min cap
10 reps ea bench press (Rx – BW for men, 70% BW for women)
1,000m row (team total)
9 BP
900m row
8 BP
800m row
7 BP
700m row
6 BP
600m row
5 BP
500m row
4 BP
400m row
3 BP
300m row
2 BP
200m row
1 BP
100m row
Accessory: 3 sets ea
A1) Bicep curls x 8 / arm
A2) Tricep kickbacks x 8 / arm
B1) Pec stretch 30 sec / side
B2) Partner assisted hanging t-spine extension