Friday 07.21.2023

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Grant & Alyssa just strutting around during the WOD all inverted like, YESSSSS!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press
Warm-up with sets and reps as needed building to an intended starting weight for the following workload:

6 Rounds, On the 2:00
Bench Press 5-5-5-3-3-3
(Climb weight across sets as able)

Post scores to comments.

“Storming Beachheads”
For time
Row 1000m
Then… 3 Rounds of
30 x Box Jumps (20/16″)
20 x 1-arm DB Devil’s Press (50/35lbs)
15 x Toes-to-Bar

Notes: Scale the Box Jump heigh as needed or use box step ups as a movement substitute at 1:1 reps. Dumbbell weight may be scaled, Toes-to-Bar may be subbed as Hanging Knee Raises or Toes-to-Pole (1:1 for reps). Rx+ 24/20” Box Jump, 75/50lbs 1-arm DB Devil’s Press, and Strict Toes-to-Bar.

Post scores to comments.


Samy Daghir

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