Thursday 1/14/2021

Strength / Skill
Bench
establish 1 rm
after you warm up

WOD
2RFT:

10/8 cal Erg
10 Bench
10 bicep curls
10 hammer curls

12/10 cal Row
10 Bench
10 dips

15/12 Bike
10 Bench
10 bth tricep extensions

bench= 70% of todays 1rm