Friday, April 12, 2019 - Train8nine
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Friday, April 12, 2019


Today is a partner WOD geared towards upper body and a skill movement for the BRBs.  The non-rowing teammate will hold the S2O bar and load in a hang position.  Teammates can ONLY row when the bar is off the ground.  Partition the meters as you wish.



3 x 5 Bench Press @ 65%

3 x 10 DB Pull-overs


With a partner perform:

3000 m row as fast as possible
*partition meters as needed

rest 2 minutes then

10 rounds of
10 Shoulder-to-Overhead (anyway)
10 Hand Release Push-ups
*each athlete must complete one full rd

WYO: 75/50 – bench/box push-ups
GBP: 95/65
BRB: Start every round with 3 Strict HSPU – 115/80


60 Banded Tricep Push-downs
*3 grip positions