WOD: Friday, January 3, 2014

(A) Wall Climbers 5x1 in 5 Minutes

(B) Find a 4 Rep Max Bench Press in 15 Minutes

(C) Bench Press as follows in 10 Minutes

  • 1x4 @ 90% of 4RM
  • 1x10 @ 70% of 4RM
  • Max Reps @ 60% in 30 seconds ... stop when the reps get slow
  • Max Reps @ 50% in 30 seconds ... stop when the reps get slow

(D) Row 8x1 Minute for Calories

  • We have 6 Rowers. Switch in and out for large classes and get as many sets done as possible.
  • Rest 60 to 90 seconds between attempts.

(E) Optional: 1 Mile Recovery Jog

   Kate. The Burpee Face Everyone Makes.  Photo by Rafael Vega

Kate. The Burpee Face Everyone Makes. Photo by Rafael Vega