9 am only – Open WOD 18.4
11 am only – regular Saturday WOD
WOD: Andrew’s WOD
Staring with (or as close to) your one rep max bench as you can lift, do as many reps as possible, when finished remove 10 lbs for women and 20 lbs for men(your first rep will most likely be 1)
Then
10 kb swings 24/16
10 sit ups.
Continue with bench removing 10/20 lbs each time while doing as many reps as you can and alternating kb and sit ups until the bar is empty. This is a designed to be a long workout, if people can only lift the bar they will continue with the bar only for 8 rounds.
This is not for time.
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