Friday, August 3 Gym Open @ 6:00am

PREPARATION:

• Row 500m
• 10 Incline Flyes
• 10 Dual DB Rows

STRENGTH:

E2MO2M, for 12:00 (6 rounds) Bench Press as follows:

• 20 reps @ 40%
• 12 reps @ 57.5%
• 10 reps @ 62.5%
• 8 reps @ 70%
• 6 reps @ 75%
• 10 reps @ 67.5%

then:

• 3 sets of Cable Pull-downs

Met-Con WOD:

‘Fast and Furious’

• 20 Single-Arm DB Thrusters
• 600m Row
• 16 Single-Arm DB Thrusters
• 400m Row
• 12 Single-Arm DB Thrusters
• 200m Row

Midline:

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