15min Establish a 3 RM Bench Press
Team WOD:
For Time: (18min cap)
P1 = Run 600m
P2 = Row 600m/1.5k Bike
P1 & P2 = 60 Synchronized Russian Kettlebell Swings
P1 & P2 = 30 Alternating Burpee Pull-Ups
P2 = Run 600m
P1 = Row 600m/1.5k Bike
P1 & P2 = 60 Synchronized American Kettlebell Swings
P1 & P2 = 30 Alternating Box Jump Overs
Kettlebell Weight = 24/16 RX+32/24 MRX 20/12kgs
Box Height = 24/20” RX+30/24 MRX 20/18”
Core & Chest Development
30 Bar or Ring Dips
30 DB/KB Renegade Rows
30 Reverse Rower Tucks
30 Band Pull Aparts Across Chest
30 DB Bench Press
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We will be hosting our Black Shirt Club / Green Team Skill Test
Sunday, August 28th at 11am
Sign up in MBO to reserve your spot!
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