WORKOUT OF THE DAY

Die hard is a Christmas movie

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

500m row or ski

30 body weight bench presses

1000m row or ski

20 body weight bench presses

2000m row or ski

10 body weight bench presses
Scaling options:

Use .75% of body weight for bench.

Bent Over Row (3×10, 2×10, 1×10)

After wod-

Bent over row @:

3×10 @ 80/50

2×10 @ 90/60

1×10 @ 100/70

Scaling:

Use nest judgement on rows. Don’t get all hunch back of Notre Dame on these. Heavy, yes. Quasimodo, no.

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