WOD – Fri, Apr 4

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 8.5/10 effort (could do 1 more reps at this weight) or 85% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
“Dead Air” (Time)

4 Rounds
50′ DB Walking Lunge
15 Hollow Rocks
100′ Farmer’s Carry
30 Sit Ups

MCx: 50/35
MAx: 35/20, tuck rocks
MVx: no wt lunges, deadbugs, 20 sit ups

GOALS + GUIDANCE: With TWO dumbbells lunge fifty feet (25 feet down and back). When you get back to your station, do 15 hollow rocks. Count the rep every time your feet rock toward the floor. Pick up your dumbbells again for a 100 foot farmer’s carry (4 x 25 feet), and then rock out 30 sit ups. You can catch your breath here or push your pace! Target 10 minutes.