TODAY'S WOD

Strength/Skill:

Bench Press:

- 5 @80%

- 3 @90%

- 1 @95%

- 5 @85%

- 3 @95%

- 1 @97%

- 1 @100%

- 1 @100%+


Metcon:

- 30/24 Cal Row

- 30 x Power Snatch (155/105)

- 30/24 Cal Row

Strength/Skill:

Back Squat

- 5 @65%

- 5 @70%

- 5 @75%

- 5 @80%


Metcon: 3 Sets (rest 1:1)

- 50 x Double Unders

- 15 x GHD

- 10 x Burpee Pull-ups

- 15 x GHD

- 50 x Double Unders

Saturday Partner WOD!


Teams of 2: Partner A:

- 400m Run

Partner B: Accumulate 16 Rounds

- 5 x DL (255/170)

- 5 x Pull-ups

- 10 x Push-ups

- 15 x Squats


Then


Split 100 Burpees



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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733