Beer City WODs

Nov 7

By November 6, 2018 No Comments

Fitness & Performance
Warm Up:
3:00 Bike or Row

2x
10 SA Banded External Rotation/arm
10 SA Banded Chest Press/arm
10 SA Banded Strict Press/arm

Then:
Bench Press 5 x 5, climbing to a heavy 5 rep
Then:
Pendlay Row 5 x 5, moderate, all the same weight

Fitness Metcon:
21-18-15-12-9-6 AB or Ski Cals
*After every AB or Ski set conduct 30 SU & 5 SA DB Thruster (each) 35/20

Performance Metcon:
21-18-15-12-9-6 AB or Ski Cals
*After every AB or Ski set conduct 30 DU & 5 SA DB Thruster (each) 50/35

Jeremy

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Asheville, NC 28806

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