Saturday – 8/17/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

STRENGTH
4 Rounds
-Bench Press x 3 to 4 reps
-DB Reverse Lunge x 10 reps /leg
*Be sure to get heavy on the bench press and have some fun pushing each other. We want 4 working sets here. On the lunges, perform all 10 reps on one leg before switching sides. Weight yourself accordingly and fire up that booty.

PARTNER WOD
In Teams of 2, partners alternate full rounds to complete..
10 RFT
-30 Double-Unders
-10 Toes-to-Bar
-5 DB Burpee Box Step-Overs (50/35)

EXTRA CREDIT
[Accessory]
2 Rounds
-Bicep Opening Curls x 5/5/5/5
-Tricep Opening Extensions x 5/5/5/5

[Gymnastics]
3 Rounds, NFT
-100′ Double DB Overhead Carry
-3 Rope Climbs or Pegboard
-50′ HS Walk (25′ out / 25′ back)

[Gross Conditioning]
4 Rounds
-5 to 7 Wide Grip Pull-Ups
-50′ DBall Bearhug Carry (150/100)
-6 to 8 Bent Over Barbell Row
-50′ DBall Bearhug Carry
-Max Unbroken Strict Pull-Ups
Rest 2 minutes between rounds