09/11/18

/ Romeo Athletic /

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NOTE:  We will be doing a Hero WOD for our 9/11 Remembrance this Saturday at 9:00am

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Warm Up:

3X:

:30R/ :30L Captain Morgan

10 Push Ups

60 M Power Skips

Kneeling Single Arm DB Press:  5 X 10, One Set Every Other Minute

Conditioning:

AMRAP 20:

Max Rep Bench Press w/ Bodyweight (Ladies:  3/4BW) (Bootcamp:  DB Bench)

Row 500 M

Auxiliary Work:

3X:

15 Front Raises

30 Reverse Fly's

15 Lateral Raises

Then

Scap Jacked 

 

Post Results to SugarWOD!