170112

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (15 min cap):
20 Push-Up
20 KB Swing
20 Ring Rows (As Supinated as Possible)
20 Box Step-Up 53/35-lb KB to 20″
20 Cal Bike
20 PVC Passthrough


Barbell Forearm Smash (3 min/side)

Workout of the day for Thursday, January 12th, 2017:

Week 3:
3 Rounds of Bench Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.