19-Aug WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (60kg)

BO Row 3x5 (57.5kg)

BO DB Row 3x5/5 (37.5kg)

RC 3x5 (22.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

3x5 Straight Tri Ext (25kg)

2x6 Cable Tri Ext(7.5kg)