WOD – Sun, Jun 7
Intent
Sunday Pump Sesh (Checkmark)
Station 1
4 Rounds
20 Alternating DB Bench Press
Rest 2 minutes between sets
Station 2
4 rounds
8 strict pull up (use band if you cannot complete unbroken)
12 DB Z Press
Rest 90 seconds between sets
Station 3
3 rounds
12 S.A. DB Bent Over Row
15 Hammer Curls
18 Banded Fly
Flow through and rest as needed.
Time Cap 12 minutes
Station 4
3 rounds
20 abmat sit ups
:30 second plank
10 side plank + rotation
Athletes get to choose their own weights today nothing prescribed, the pump is at your command
Today we take a break from the Crossfit and venture into a nice bodybuilding pump session before next week. You get to choose how hard you want this to be, and get to choose your own weights for today.