Flash
Wednesday, August 21st, 2024 - Flash Class
WOD
Workout Format
4 Rounds for Time ~ In Pairs Split Reps
Competitive
30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike
40 Ring Rows
40/30 Cals Air Bike
Performance
30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike
40 Ring Rows
35/25 Cals Air Bike
Lifestyle
30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike
40 Ring Rows
2 Minutes Air Bike
Notes
2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows