9
Jun
Wednesday- Bench Day!
Warm Up
AMRAP 7
70 singles…yes singles…**only singles (work single drills)
7 burpees
7 5 sec decent air squats
Strength
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
3 RFT
Rec:
200 Singles
50 Air Squats
30 cal Row
Rx:
100 Double unders
15/15 Pistols
30 Cal Row
Rx+:
100 Double unders
15/15 Overhead Pistols, 25/45
30 Cal Row
Extra
50 TTB
50 Ring Dips
50 Strict Pull ups
*At your own pace…break up sets how u want
VOD
Jesus Christ. He is the faithful witness to these things, the first to rise from the dead, and the ruler of all the kings of the world.
All glory to him who loves us and has freed us from our sins by shedding his blood for us.6 He has made us a Kingdom of priests for God his Father. All glory and power to him forever and ever! Amen.
Revelation 1: 5,6