Wednesday 01.17.24
Warmup
Movement Prep/Activation
3 min Row (:30 easy, :20 mod, :10 fast)
-into-
3 sets
5 Bench Press (empty bar- build across sets)
10 Step Back Lunges
2 Zombie Rope Climbs
Strength
Every 2:00 for 10:00 mins:
5 Bench Press @65% of Heavy Single (Week 1)
Partner WOD
Teams of 2:
3 rounds For Time:
50/40 Calorie Row
40 Front Rack Lunges 50s/35s
8 Rope Climbs (Or 24 Strict Pull Ups)