Sweat: Wednesday, November 28, 2018

Surge Elite Performance & Fitness – SWEAT

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

AMRAP in 15 Minutes:

5-10-15-20-25-30-25-20-15-10-5-10-etc…

Bench Press (Use a weight you can perform for 10-15 reps fresh)

Wall Ball

Row for Calories

*There must always be a partner rowing. 2 athletes can work through the bench press and wall balls. They can choose to distribute reps as they which, but they must finish all the given reps of the given movement before moving to the next movement. Partners may rotate at any time, between working on the bench/wall balls and rowing.

Skill

Bench Press technique

-find a weight you can perform 10-15 reps with (warm up for wod)