Athletes, we are still in need of 3 volunteers for the Renegade Rage Race this coming Saturday. The jobs are so simple that you will just be directing runners in the right direction. We would greatly appreciate the help. Please contact Coach Mary for details. 509-528-6544
Coach Leo
Strength:
Amateur
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
WOD:
Taking this one from CFHQ. I haven't programmed a WOD off the main site in a very long time so here you go.
"The Ghost"
6 Rounds of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double-Unders
1 Minute rest
Note: your total score is your total reps, but keep track of each round individually. This is because you are truing to beat your rounds every time and push are every minute.
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