12/7/17

Workout of the Day

1. WOD, part 1 (20:00-30:00)
10 minutes:
5 Bench Press- Work up to a few heavy sets.
*Substitute a Floor Press if there is a lack of benches.

2. WOD , part 2 (35:00-55:00)
Complete as many rounds as possible in 20 minutes of:
20/15-cal. row
15 dips
10 Turkish get-ups, 50/35-lb. Dumbbell

3. Cool Down (55:00-60:00)
Band Shoulder Stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We will get heavy on the horizontal pressing first, and then move into a slow-paced technique driven WOD. Focus on proper rowing form, doing quality dips (no ring spasms!) and controlled TGUs. Focus your efforts on getting better at all of these today!