Free Trial Thursday 9/22/21

September 27, 2022
Free Trial Thursday 9/22/21

Free Trial Thursday Attendees

The Board

Reminder: In and effort to spread people out as much as possible, classes of 12 or more we will divide the class in two. 1/2 the class will begin with the Bench Press Program while 1/2 the class will begin with the WOD.

The Work-Out

The Warm-Up

You will have 7 minutes to go through the list ONE TIME. You will do one set only of 0:30 Row, Jumping Jacks ,Phelps Swings and Narrow Arm Swings. You will then move to the bench where you will use the remainder of the 7 minutes to warm-up a set of 10-8-5. Rest wisely between each of these sets and build the weight according to the percentages listed. For the warm-up, we gave you a percentage range to follow. Use this range as you would want to build to your first heavy single.

The Strength

The Finisher

Dips...Use a bench, boxes or rings to find the appropriate scaling for you

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