07.19.2019 WOD

A. Mobility & Warm-up

B. Strength
Bench Press
3-3-3-3

C. WOD
00:00-10:00min
40-30-20-10
Bumper plate G2OH (45/25)
Russian Twist (25/15 bumper)
OH Walking Lunge (25/15 bumper)

10:00-20:00min
1 mile run around complex

20:00-30:00 min
21-15-9
Bench Press (95/65) Rx+ 135/85*
One arm alt V-up(x2…42-30-18)

*Larger classes will have to do floor presses