Soon!

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 jing jang
10 swing kicks
20 jax

Metcon/*Rx(20)
Open gym
Make up a missed wod from this week, or last, or from the past.

We will resume hero/girl wod Friday next week.

Finisher
stretch and roll
100 bfsu

E2MOM for 8 rounds,
3 x bench press, AHAP.

Odd min: Partner A does the bench presses
Even min: Partner B does the bench presses

The result is the total of kgs pressed (the sum of all the kgs of all the presses)

For Time:
60/45 cal row, 6 Rounds of “The Chief”
40/30 cal row , 4 Rounds of “The Chief”
20/15 cal row, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 60/42,5kg

tempo bench press

5 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets

4 x
7 around the worlds https://vimeo.com/175741763
20 Tuck Crunch https://vimeo.com/177187933

10*(1+1)@80-90%

4x4 push press
-increase weight on every set
-rest 90-120sec between sets

EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest