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Flye, Flye Away

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WOD for Thursday 082312Click Here For Today’s Schedule
Bench Press – narrow grip
Establish 1RM
–Rest–
15-10-5 Reps For Time:
Hang Power Snatch (135/95)
Box Jumps (24/20)
Ring Dips

Finisher:
Rear Delt DB Flyes
100 Reps

Post Bench Press Loads and Workout Time to Comments
For the Bench Press, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  Grip the bar with your index finger on the inner line of knurling!  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, take the snatch from one of the hang positions (hip or knee) and scale as necessary.  Sub bar or parallettes for ring dips.

For the finisher, grab a light set of dumbbells and perform rear delt flyes.  You can either lean over at the hip or brace yourself on a bench.  See the video below

Rear Delt Flyes

Anyone interested in a free Turkish Get Up class this Saturday at 10am? 

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One Comment
  1. Paul K Reply
    PR'd the Bench Press at 235# (10# increase) Powered through the METCON, scaled at 105# for the snatch and using a red band for ring dips -- 6:50 Started w/10# Dumb Bells for the finisher, did 25 reps, then retreated t 8# DB's and struggled to get the requisite 75 reps. Wow, those were tough! Great WOD

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