WOD 1: Max Bench Press.
Ok, we have never in nearly 1,000 WOD’s done this at CFS. So in the interest of variety and appeasing the gym mullets here you go! Every lift gets a spotter! Any lift over 225 lbs. gets a spotter on both ends of the bar! Team up and you have 12:00 to swell up your chesticles and strut like a globo gym-troll (without the mirrors sadly).
WOD 2: Complete all for time:
- 5,000m Row
- 200 Push Ups (oh yeah, making you pay for WOD 1).
Scaling groups: A: 3,000m/75 B: 4,000m/125 C: 5,000m/200. Split up the rowing and push ups any way you want!
$$: 3 partner sprints BACKWARDS.