Wednesday 6.14.17

Strength/Skill: Bent Over Row & Floor Press

• Every minute, alternating exercises for 10 minutes
  • 5 Bent Over Row
  • 5 Floor Press
    • Minute 1 perform 5 rows, minute 2 perform 5 floor presses, min 3 back to rows, etc.
    • 5 sets of each exercise
    • Tempo: 2 Second Up, 1 Second Pause, 2 Second Down, 1 Sec Pause. Basically, 2 seconds of movement with one-second pause at the top and bottom.

WOD: 3 Rounds AMAP

• Round 1 — in 4 minutes:
  • 100 DUs
  • AMAP Muscle Ups (or Strict Pullups) with remaining time
    • rest 2 minutes
    • record score
• Round 2 — in 4 minutes:
  • 100 DUs
  • AMAP C2B Pull Ups
    • rest 2 minute
    • record new score
• Round 3 — in 4 minutes:
  • 100 DUs
  • AMAP Toes to Bar
    • record score
      • 3 separate scores in total

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
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July 4th BBQ