Twitch
WOD
“Old Town Road”
6 Rounds for Time:
15/12 Calorie Assault Bike or Row
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar
* Post time to the whiteboard.
Accessory Work
1. Tempo Barbell Bench Press
4 Sets of 6 Reps
* Building to a “heavy” set. Tempo is a 5 seconds down, and one second pause with chest contact.
2. Body Armor
3 Giant Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.
