* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

WOD:

1) 5 Bench Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/15/15 for Bench Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) 3 rounds AQAP:

100 Single-unders

21 Wall Balls 14/8

12 Burpees

Extra Work:

3) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ box if your able. Add load if able.

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

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