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Our Blog

Thursday 5.4.17 Workout of the Day

By cfpalmbeach | In WODs | on May 3, 2017

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Epic action shot of Rob Gresham dodging just in the nick of time.

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“Benchwarmers” 

3 Rounds For Time:

(In teams of 3 – 28 Min Cap)

100/80 Calorie Row

50 Bench Press S(115/75) RX(135/95) RTG(155/105)

400 M Run Together S(250 M)

Core WOD

2 Rounds: (30 On/15 Off)

Dragon Flags, Grasshoppers, Arch Hold, Side Plank (R/L)

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WOD Tips:

-Today will be another team workout, this time working in teams of 3. Similar to yesterday, the goal is to keep your working intervals short and to give a hard effort

each time it is your turn. This will be longer than yesterday’s workout, so you can go at about 80-90% intensity rather than all out. For the row, keep your intervals to

about 30 seconds per person. For the bench press, choose a weight that you can do 15-20 times in a row when fresh. During the workout, you will probably want to

stick with sets of 6-12 reps at a time. The runs will be performed together as a team of 3. All teammates must be done with the bench press in order to start the run.

The first person back can start the row.

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