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Wednesday 9.23.20


Wednesday 9.23.20

QOD: Would you rather never be able to take your shoes off or never be able to wear shoes?

Warmup: (8-10m)

Band shoulder series 2 x 15 each

Face pull

Tricep Ext

ER

6 Min EMOM

Min 1: 150-200 M row

Min 2: 10 Ring Rows

Min 3: Wgt dead bug x 5 each

Skill: Bench Press Tech (10-12m)

Teach Set-Up

1x10 Empty BB

1x8

1x5

3 Sets

Bench Press @ 65-70% x5-6

2 KB Tri Ext x12-15*

Seated Band Pulldown x15-20

*Modifications: Lighter BB/Empty BB/PVC, 1 KB Tri Ext, Reg RR*

WOD: For Time (16-20m)

Burn

Build

Compete

For Time

10 rounds:

250 M row

60s rest btwn

For Time

5 rounds:

500 M row

90s rest btwn

For Time

5 rounds:

500 M row

90s rest btwn

Modifications

  1. Row - Bike

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