Open Gym 9am-noonTeam WOD 11:15am
*if you want to “Bro out” AND do the team WOD please done before 11:15
–
BroSesh:
Bench Press
5×5 @ 80% of 1RM BP
Flys- 3×12
Single arm DB bent over rows – 4×8
Single arm DB strict press- 4×8
Barbell Bicep Curls- 4×8
Barbell roll outs- 3× 10-15
(Increase weights from last week)
–
Team WOD:
Teams of 2:
21-15-9 reps of:
Thrusters 65/95
Chest to bar pull ups
Assault bike class
*partner 1 does 21 thrusters then partner 2 does 21 thrusters, partner a does 21 chest to bar pull ups then partner 2 does 21 chest to bag pull ups as so
