Black Friday Specials

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Strength / Skillwork

Narrow Grip Bench Press
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Hands need to be shoulder width or inside the shoulders.

WOD

Progressive AMRAP Chipper

10 Barbell Bent over rows
10 Man Makers
20 Toes to Bar
20 Deadlifts
30 Burpees
30 Box jumps

————-
0:00 – 1:00* AMRAP
1:00 – 2:00 REST
2:00 – 4:00* AMRAP
4:00 – 6:00 Rest
6:00 – Chipper Start to Finish
Bonus* Take off :02 for every rep completed in the AMRAPs

RX+: 95#/65# BB, 30#s/20#s DBs, 30″/24″ box
RX: 75#/45# BB, 24″/20″ box, 20#s/15#s DBs, Leg raises on bar

Elements

15:00 AMRAP:
1 Lap Indoor Farmer Carry 35#s/20#s KBs or DBs
10 Ring Rows
40 Singles