A good read to start the day!-The Dynamics of a Bro Session-
“Fist-bumping, followed by explosions, unique hand-slapping sequences, as well as hitting, massaging, and pounding signify the bond amongst bros.”
Skill WOD
A1) GHD Sit ups Max in 30 seconds x 4
A2) Ring Rows Max in 30 seconds x 3
(stay tight and control on the ring rows)
(no score for the above)
WOD
30 Box Jumps (24/20)
40 Burpees
50 Sit ups
60 KB Swings (53#/35#)
12 min AMRAP
Score = total reps
1 round = 180
Chris R and Ben H showing some violent hip extension!
Competitors WOD
A1) Bench Press 5/5/3/3/3
Then…
20 Shoulder to Overhead (185/115)
40 Burpees over the Bar
9 min Time Cap
Rest 1 min
200 Double Unders
-For Time-
The shoulder to overhead workout was a Regional WOD in So Cal during 2010. The time cap back then was 7 min and most guys were finishing in under 5! Yes the bar starts on the ground not off the rack.