6/9/2022
W.U. Group
Core: 100 x Alt Plank Shoulder Taps
Strength: Bench press
- Establish a 10 RM in 10 Mins
then
EMOTM for 9 Mins
- Min 1: Max Bench Press @ 50% of 10RM
- Min 2: Max Effort Ring Rows
- Min 3: REST
W.O.D 15-18 MIN NOT for Time
- 5 x KB Suit Case Deadlifts into 7 x KB Bent over rows (1 arm) then switch
- 12 x Heavy Shrugs
- 9 x Strict Dips (Bench, Matador + Bands, Rings)
- 6 x Chin Ups