WOD WOD, July 17, 2022

Sunday

Warm-up

3 minutes Rowing Running Biking
Over All Dynamic Body Activation

Then 3 rds NFT of:
10 OHS w/ PVC or Band (do 1 pass through before each OHS)
5-10 push ups
7 ring rows
10 reverse slider v-Ups (Use rowers)

Weightlifting

Bench Press (10 Minutes to 9,500lbs or 5,500lbs)

10 Minute to bench press 55/95 100 times
Or choose a weight you can reach 100 reps in 10 minutes

Metcon

Metcon (Calories)

"Death By Row"

Gold Level start with 8 cals
Silver Level start with 4 cals
Bronze Level start with 1 cal

EMOM add one calorie until you can no longer attain the number of reps within the min.
16 time cap

Cool Down

Partner Smash
Partner Supine
Supine Spinal Rotation PNF – lower back (Hold-Relax)
Supine Spinal Rotation
PNF – lower back…