WOD for Friday, Aug 17, 2018

Strength 17-08-2018

1a) Floor Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00

1b) In between sets complete 20 Banded Pull-aparts.

Jones Bones

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra Credit 17-08-2018

150-200 Banded Pushdowns
75-100 KB Curls

Open Gym

Make a note of your achievements in 'Open Gym'