Tues - 2k Row

Next beach WOD - July 3rd - 8:30a - Scott Road

Warm Up:

20 PVC Pass Thru's

5 Push Ups

5 Jump Squats

50 (yes 50) Lunge Steps

(2 Rds)

Sport:

2k Row for time

-post your results on www.concept2.com - to see how you rate nationally

-cool down with external rotation - 3lb @ 2x25

WOD:

Bench Press

10-9-8-7-6-5-4-3-2-1

-Post Max Load

-increase % of max based on reps

5 reps = 80% of 1RM

3 reps = 90% of 1RM

2 reps = 95% of 1 RM