WARMUP
5 min Amrap Cindy
STRENGTH
Bench Press
Warm to start weight then:
Guide
Men Women
135 65
155 85
185 95
205 115
225 135
Can break up sets but must do 15 reps each weight.
Object is to be unbroken
WOD
16 min EMOM
Min 1: 50-DU's
Min 2: 12 Pull ups
Min 3: 15 ring dips
Min 4: 20 Pump sit-ups
eXpress WOD
eXpress WARMUP
WOD
20 min EMOM
Min 1: Turkish Get up (53-35)(L)
Min 2: 15 cal A/B
Min 3: Turkish get up(Right)
Min 4: 15 HR push ups
Min 5: 15 cal ski