Skill: Bench Press 3 x 3 @90% of your 3RM and then. . .
1 x max reps @70% of 3 rm
WOD: Tabata x 4 (20 sec /10 sec off for 8 rounds of each)
4 min of Wall Sit (no hands on knees)
1 min rest
4 min of L sit (from hang, rings, boxes, dip station or parallettes- but pick ONE)
1 min rest
4 min Hollow Hold
1 min rest
4 min Plank to pillar up downs
Score: Max reps and smiley face because you’re awesome!
1 x max reps @70% of 3 rm
WOD: Tabata x 4 (20 sec /10 sec off for 8 rounds of each)
4 min of Wall Sit (no hands on knees)
1 min rest
4 min of L sit (from hang, rings, boxes, dip station or parallettes- but pick ONE)
1 min rest
4 min Hollow Hold
1 min rest
4 min Plank to pillar up downs
Score: Max reps and smiley face because you’re awesome!
Thank you so much to all who donated to Metropolitan Ministries!
As promised, the coaches will do one burpee for every item donated.
As of this post...that's 101 burpees!
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