WOD NOTES
The class will be divided into groups of 3 people,
One person rowing, one person pressing, one person resting (spotting).
When the rower completes 400m everyone rotates.
The score will be total reps on the bench.
Fitness and Performance
10 minutes
Building up to Bench press working weight
16 minute AMRAP
400 m row
Bench press 135/95
Rest
Sport
Prep/warmup
This will be an individual practice today, guided by your trainer
We are prepping for the upcoming WL meet, the goal is to get comfortable with your individual process.
30 minutes
Snatch
Work up to your opener
Then… 2 attempts at increase loading
30 minutes
Clean and Jerk
Work up to your opener
Then… 2 attempts at increase loading
NFT
Sand bag carry to shelf.
A stack of sand bags of various loads will be placed at one end of the gym, your challenge is to carry one at a time and lift to a designated location. Good luck.
