Wednesday 3.4.19



"Ghost Rider"

Teams of 2

For time:

75/60 cal Air bike

60 Bench press

65/50 cal Air bike

50 Bench press

45/30cal Air bike

40 Bench press

35/20 cal Air bike

30 Bench press

20/10cal Air bike

20 Bench press


Air bike *If no air bike, row same calories.

Bench press *Use a weight you are able to confidently complete 10 reps in a row.


ACCESSORY WORK


3 Rounds NOT for time:

8/8 Half kneeling single arm press (heavy)

10/10 Single arm bench press (heavy)

12/12 Dumbbell side bends (heavy)

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