Pre-Wod:
Dynamic Group Warm-Up
2 Rounds (18 min cap)
800M Run
20 KB Swing
5 Ring Rows (As Supinated as Possible)
10 Box Step-Up 53/35-lb KB to 20″
5 Ring Rows (As Supinated as Possible)
Overhead Archetype: Banded Shoulder Distraction (2 minutes each side)
Workout of the day for Thursday January 5th, 2017:
3 Rounds of Bench Press:
70% x 3
75% x 3
80% x 3+
Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.