Friday 6/14/19

Warm up: 2 Rounds

6 Slam ball slams

5 Supinated grip ring rows

4 Seal jacks

3 Inch worms

2 Diamond push ups

1 Min bike

Strength: Banded Tempo Bench Press

12 reps, every 90 sec for 18 min @ (4:2:X:2)

WOD: 3-5 Rounds, NFT (each station scored separately)

A) Seated rope sled pull 50 ft

B) 12 sledgehammer swings

C) 8 DB pec flys

D) 60 sec max calorie bike 

Accessory: 3 x 30 sec ea

Child’s pose lat stretch

Shoulder extension stretch