TFL CrossFit – WOD

Bench Day 2 (No Measure)

3×3 pausing bench @70%

8/8 KB side bends + :20 hollow hold between sets

then

2×2 bench @80%

:30 side plank per side between sets

then

3×1 bench @90%

14 banded dead bugs between sets

then

:10 spotted hold @105-110% x3

then bicep finisher:

3 rds:

20 plate curls (25/15)

100ft 90 degree plate hold walk

rest 1 in after each round