October 7th, 2014

Jason Lynch

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1
  2. Using legs x 1
  3. Knotted rope x 1 OR from the floor to standing x 3


EMOM x 16

Odd: bench press x 5 @ 70%

Even: Row 10-20 cals


10 min AMRAP @ 80%

10 KBS @ 1.5/1.0

10 Step ups (5/side) 24/20

10 SDHP with KB 1.5/1.0

Trainer’s Tips: Adjust % on bench press in order to challenge yourself, should be tough but maintainable. Partner up for bench press + row. Try to keep steady pace on AMRAP

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