Saturday Morning…….Doors OPEN at 6:00 am, First Heat Starts at 6:30 am, Second Heat Starts at 7:45 am and the Third Heat Starts at 9:00 am. Kris, Dave and John are once again serving up Breakfast for everyone. We ask that you put $20 in the HERO WOD Jar. That money will be donated to an organization that supports veterans.
WARM-UP:
3 Rounds of Row 300m, 10 Push-ups, 10 Hollow Rocks, 10 Air Squats
Dynamic Stretch.
STRENGTH:
10 min. to Set-up and Warm-up your bench press.
WOD: AGSF 22.1
For time:
500m Row
30 Bench Press
1000m Row
20 Bench Press
2000m Row
10 Bench Press
35-54: 185 / 125
55-64: 135 / 95
65+: 115 / 75
Time Cap: 30 min
ICING:
MOBILITY Pec Smash with LaCross Ball
KOT ????