9th October 2018
WOD WOD, October 10, 2018
Chesty Back day
Close Grip Bench Press (Weight)
Metcon (Time)
3 Rounds for time – 15 Minute cap
Run 400m
10 x Swings 24/16kg
10 x Pull ups
10 x Swings
10 x Burpees
Bell : Reduce load
Pull up : 5 Reps, Ring rows
Burpee : Nurpee
Close Grip Bench Press
8-8-6-6-4
Build to a heavy set of 4
*After each set : 5 x Single arm ring rows per side for quality