A1. Top to Top Incline DB Bench press x16-20 (8-10E side)
A2. Inverted rows x16-20
M: 4 sets, 3:00 on / 1:30 off
30/24 Cal Bike
AMRAP Burpee Pullups in remaining time
rest 1:30 bewteen sets
Program Notes:
Strength portion today is high rep push/pull building block piece to lead into our more dymanic benching, pressing and pull-up variations. Your conditioning is meant to
be a challenging calorie push under two mins into an AMRAP of burpee pull ups. Use this wod to try to gain some rhymth under fatigue on our less common movement
of burpee pull-ups
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 36/30
Intermediate: Scale for a challenging cal that does not exceed 1:45-2 mins
Scaled: Scale for a challenging cal that does not exceed 1:45-2 mins, 45lb plate step up, burpee to target
Beginner: Scale for a challenging cal that does not exceed 1:45-2 mins, burpee to target
Longevity:*** if needed, kipping, risk vs. reward moves