Wednesday 11/13/19

Warm up:
Bike or row 3 min
10 pass throughs
10 Kang Squats
10 reverse Pass throughs
10 burpee over bar (PVC)
10 Bench Presses (Empty Bar)

Strength: Warm up to Bench Press Weight

WOD: Partner WOD, 40 min soft cap
Bench Press (per person)* – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row (team total)* – 1000m, 900m, 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m
*Rx for bench is BW OR 70% of max, may split reps / meters as needed.
Bench must be 10 reps per person, meters may be split unevenly if
desired.

Accessory: Perform A, B, or both
Superset – 3 Rounds ea
A1) Incline chest fly – 10 reps
A2) Incline skull crushers – 10 reps
B1) Pec Stretch at rig – 30 sec
B2) Shoulder mobility reach – 30 sec

Notes: Partners are responsible for spotting.