WOD – 19 June

Monday 19 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): De-load bench press. Complete 4 sets of 10 reps using no more than 50% of your 1RM. Complete 10 band pull-aparts and 10 push-ups between each set.

WOD (AMRAP20, in teams of three):

  •       5 front squats (95/65)
  •       10 shoulder-to-overhead
  •       15 calories row/bike
  •       20 ab-mat sit-ups


Athletes take turns completing full rounds. Athletes start their round as soon as the athlete before him/her completes the row or bike (ie, start your round as soon as the person before you starts sit-ups).

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