FRIDAY

Occasionally we mix in some Benchmarks and Open Wods into the programming. Open wods are great because they give you a taste of what we see each year, they’re extremely challenging and if you keep records it gives you chance to see improvement. For Friday, we are doing 19.1. This is simple in concept but if done right should leave you pretty much spent. It’s two movements for 15 minutes. For strength we’ll do some accessory work to get those muscles turned on. Let’s give this one everything we have to end the week!

STRENGTH

3 round circuit

10 Hip extensions on GHD

8 Barbell Push Press 75/55

8 Bent Over Barbell Rows 75/55

METCON

19.1

AMRAP 15 Minutes

19 Wall balls 20/14

19 Calorie Row

Scaled 14/10 pound wall ball