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WOD Friday 21st JANUARY

It's a strength day!

On the 5:00

4 sets of 12 Bench

4 sets of 12 Bent over row

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On the 5:00

3 sets of 12 Close grip bench

3 sets of 12 Pull-up- add weight or use bands as needed

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1 max set dips

Scale to band or narrow pushups

Partner AMRAP- you go I go

8:00 AMRAP

12 Tricep pushdown banded

12 Bicep curl (hammer)




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