Friday 8/1/2025

WOD
"The Ranch"
Every 2:00 (16:00)
12/10 Calorie Air Bike
6 Hang Power Cleans + 4 Push Jerks (50-60%)
*Score is slowest set

Strength 
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.