WOD
"Erie Canal"
For Time:
21-15-9-9
Calorie Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Row
Bench Press 95#/55#
*Female Calories: 16-12-8-8

Strength
Mayhem Mini-Pump –Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.