170109

Athletes,

Get ready for you Pec day! And a little bit of gymnasty fun with the bar pullovers! Also welcome back from another short weekend as they all are but good news…we get to go back to training!

Jared – ACF

A. Warmup

B. SWOD

Benchpress
5@60%, 5@ 65%, 5@70% 5@75%
3×3@ 80%

This is not difficult.  We baselined our lifts.  So take your max…multiply it by the percentage above and there you go.  Or use the programming spread sheet to automate those numbers!

C. WOD
Chipper
30 Situps
30 Cal Row
20 Wallballs
10 Bar Pullovers

Competitors
30 GHD Situps
30 Cal Row
30 Wallballs
10 Bar Pullovers

IMG_5784

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