Friday March 8th, 2019


WEEK 03/04:

Assault Bike:

40 Mins assualt Bike
Watch Open Announcememt
Watch Once for FUN
Once for Review

Then forget about it.

19 POINT 3

after open wod

rest 7:00

Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!
'Bodybuilding Club':

A1) DB Floor press x 08, rest 45sr
A2) Barbell Bent over row x 08, rest 45s
A3) Weighted DB Lunge x 08 (08 per leg), rest 2 mins x 3 sets

B1) Seated Sled Pull x 100ft@tough load, rest 45s
B2) Single arm standing DB Press x 08@2121 (2s down, 1 pause, 2s up, 1 pause), rest 45s
B3) Double KB Front squat x 12@2020, rest 2 mins x 3 sets

C) Straight bar "21's", rest 90s x 3 sets

D) Banded tricep Ext x 100 reps - rest as needed to complete.

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