We have new Rebel Bench mark WOD today:
Make sure to thank AJ for your tight gluts and quads tomorrow 🙂
Fitness
4 sets:
DB Split Squats x 5-8 each
Banded reverse fly’s x 12’s
Plank hold x 30-45 sec
21-15-9
Sand bag Squats
Rowing (cals)
Performance
15 minutes
Work up to heavy 3 RM Back Squat
“AJ”
21-15-9
Back Squats 135/95
Rowing (cals)
Sport
WOD Throwdown WOD #4
15 minute AMRAP
4 Wall balls
3 T2B
2 Dead lifts 185/135
1 HSPU
8 Wall balls
6 T2B
4 Dead lifts 185/135
2 HSPU
…and so on…keep multiplying reps each additional round
