7.16.15 WOD

In teams of 2 row as many calories in 5 min as possible Then…, Back Sq + Front Sq BS- 60% x 10; 65% x 8; 70% x 8; 75% x 8 FS – 60% x 5; 65% x 5; 70% x 5; 70% x 5 Then…, Bench Press – 60% x 5; 65% x 5; 70% x 5; 80% x 3 x 3 Then…, 100 Plate Push-ups for time Extra Credit On Your Own…, Weighted 24″ Box Jumps – 5 x 5 Strict Toes 2 Bar – 5 x 10 Muscle Ups – 5 x 5 Our very own Dan Michitsch is taking on his first triathlon this Sunday, July 19, 2015. If you don’t already know, Dans got a heart of gold. He is doing this in honor of a strong, courageous, fighter, Matthew. Please take the time out to click on the link below to read more about Matthews story. Let’s wish Dan luck as he takes on this challenge. Your support is greatly appreciated. Fundraising site- www.gofundme.com/doitformatthew This is the official race site http://www.nyctri.com/