WOD October 23, 2014 (Thursday)

Bench Press

5/5/3/3/1

*Start @65% of your 1 rep max.

Add 10-20lbs each set.

EMOM -21 Minutes

Minute 1- 10 Pull Ups or 5 Muscle Ups

Minute 2 -15 Barbell Thrusters

Minute 3 -20 Calorie Row

(45/35)

Rotate/Stagger Start stations, if the class is full. The score will be taken by the total amount of calories rowed…”per class”

6:30am vs 12:00pm vs 4:00pm vs 5:00pm vs 6:00pm vs 7:00pm. I want a picture of each group after class is done. Set all rowers to calories and do the math at the end of the emom. The whiteboard should look like this:

6:30am – 12,000 calories rowed…lol

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