Moday 1/13/20

Warm up: 2 Rounds
5 Sit ups
4 Beat Swings
3 Squat stretches
2 HR Push ups with shoulder mobility reach
1 min row

Strength (After WOD): Tempo Bench Press – (4:2:x:1) @ 60% of 1RM
2 x 6, then for final set AMRAP until unable to maintain tempo
*Must have spotter and may not self count (use metronome or spotter’s count)
score is number of reps on final set

WOD (Perform first): “Baseline” (compare to 1/7/19 and 2/11/19)
For time, 10 min cap
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
*Run in 2 heats with partner judging

Accessory:
3 x 30 sec Twisted Cross
Accumulate 2 min hollow body hang

Notes: Baseline to serve as test for nutrition challenge. Bench press
spotter MANDATORY. Third set is an AMRAP, but reps only count if tempo
is maintained.