*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th)

**Zoom Link for Toady’s “EMOTM OF THE DAY” at Noon HERE Password is CVCF

WOD:

1a) 0:00 – 21:00 – Bench Press – Every 3:00 x 7 sets: 7 Reps @ 60-70%

Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. 

1b) 21:00 – 27:00 – 6 minute AMRAP for Quality:

10 Close Grip Upright Rows 45/35

5 Bicep Curls 45/35

10 Strict Press 45/35

5 Overhead Tricep Curls 45/35

Perform this with a barbell. Goal is that the barbell doesn’t get placed on the floor ever. Work at a moderate pace, hitting good positions, range of motion, and activation on all movements.

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

Warm-up

Burn

Move

Sport