3/1/17 – BK Fit Studios

3/1/17

CH, EW, WB – CROSS TRAINING

WOD

Strength

Every 4 min x4

Bench Press (4×3.3 @ 100-105% of 6RM from last week)

3.3 means 3 reps, rest for 20 sec, then 3 more reps.

1 Arm DB/KB Bench Supported Rows (4x12e heavier than last week)

Superset

Metcon (Time)

For Time:
Buy In: 20 Thrusters 95/65#
Then 3 rds:
10 Front Squats
10 Push Press
Then Cash Out:
20 Thrusters

Work must be completed in intervals of 40 sec ON/20 sec OFF.

QOD – Where is your favorite place to visit in the US outside of NYC?