*Help Support Damon HERE

WOD:

Session A:

1) Row:

A) 1000m Easy Warm-up

B) 8 x 100m Sprint – Rest 1 minute

C) 4 sets of – 2 x 500m @ Damper 10 @ Moderate/:30 Rest + 500m @ Damper 1 – Rest 2 minutes between sets

Consistent paces for each respective piece. Part C is 500m @ Damper 10, :30 Rest, 500m @ Damper 10, :30 Rest, 500m @ Damper 1, 2 minutes Rest.

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Snatch Grip Banded Bent Over Rows: 5 sets of 5

Rest 2-3 minutes between sets. Use purple bands. Build as heavy as deemed fit.

3) Football Bar Mid Grip Floor Press: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

4) Landmine Wide Grip Bent Over Row: 3 sets of 30

Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit.

5) Dumbbell Skull Crusher: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) GHD Hip Extension Hold Double Dumbbell Row: 100 Reps

Pick a weight you can perform 40 reps or so to start.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE