Wednesday, October 11th WOD


Bench press:

3×70, 3×80, 3+ at 90%

Coach athletes to ‘bend the bar’ on the way down and ‘pull the bar apart’ on the way up.

Use a spotter for all working sets.


WOD:  AMRAP 20 minutes

-5 Pull ups (strict or kip)

-10 Push ups

-15 Wall balls

-20 pulls on the rower

Categories: WOD

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