8.11.2023 WHEN THE CHIPS ARE DOWN


New PR or she just saw a GHOST!!!

WARM-UP:
1/2 Tabata
Jump Rope, Push-ups, Sit-ups
Dynamic Stretch

STRENGTH:
Bench Press
(5)5
Build Weight

WOD: WHEN THE CHIPS ARE DOWN

For Time:

w/ Partner
200 CrossOvers
100 DB Bench Press 50/35
50 GHD Sit-ups
25 Tire Flips

Partition Reps as you wish.
Scale GHD sit-ups with Stick Sit-ups. Partners can hold each others feet.

ICING:
Your 1% in 2 min.
KOT – Reverse Nordic
Deadhang for 90 sec.

If you have not tried it, you need to. This stuff will get you re-hydrated and it will keep you hydrated. 

If you would like a box of LMNT put your name on the whiteboard in the front room.  Bill will get it to you.