WOD 4.11.18
Upcoming Events
ERG Rowing Seminar!!!
at Max Kane Health & Fitness Flowery Branch
Saturday 21st of April
9:00am-12:00pm
Workout of the Day 4.11.19
MetCon / Work
Level 3
18min AMRAP of:
3- Bench Press
3- Strict Pull-ups
must execute all reps under control
Level 2
18min AMRAP of:
3- Bench Press
3- Pull-ups Negatives
must execute all reps under control
Level 1
18min AMRAP of:
3- Bench Press
3- Band Pull Downs
must execute all reps under control
Skill / Strength
3 Rounds:
10- DB Single Arm Shoulder Press in Squat
10-DB Bent Over Lateral Raises
10-Seated Band Pulls
