Wednesday 3/22/2017 - Bring Extra Biceps

Coming up:
March 24: Friday Night Lights Week 5 and after-party
April 5-19: Dakota Games Online Qualifier (we will be doing these in class). Register here.
April 7-8: Fargo Meltdown - Registration closes soon. Register here.
April 20: "Fittest on Earth: A Decade of Fitness" - Screening at West Acres Cinema. Get Tickets.
MAIN WOD
M-1: Longer Warmup
M-2: In Teams of 2 for total time from start to finish:
Round 1:
Partner A: Row 1500m
Partner B: 30 1/.75 Bodyweight Bench Press*
-Switch and Repeat-
Round 2:
Partner A: Row 1000m
Partner B: 20 1/.75 Bodyweight Bench Press
-Switch and Repeat-
Round 3:
Partner A: Row 500m
Partner B: 10 1/.75 Bodyweight Bench Press
-Switch and repeat-
*Scale to 70% of 1RM Bench Press
LEVEL 1 FITNESS
F-1: 3-4 sets:
8 Unilateral KB Rows/side
6 Front/side Delt Raises
10 scapular pull ups
F-2: 4 rounds for time
Run 400m
20 Push ups
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