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Workout of the Day
Wednesday 23rd October

Fitness

WOD 1

Back Squat

20 Minutes Build to Heavy Single

WOD 2

In Pairs complete the following (Each)

21 Ring Rows

21 Bench Press @ 50/32.5

15 Ring Rows

15 Bench Press @ 60/40

9 Ring Rows

9 Bench Press @ 70/45

20 Minute Time Cap

Performance

WOD 1

Back Squats

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1 @ 95%

1 x 1 @ 100%

1 x 1 @ 105%

1 x 1 @ 110%

*Base off 90% 1RM

20 Minutes

WOD 2

In Pairs complete the following (Each)

21 Strict Pull Ups

21 Bench Press @ 70/45

15 Strict Pull Ups

15 Bench Press @ 80/52.5

9 Strict Pull Ups

9 Bench Press @ 90/60

20 Minute Time Cap