Warmup: 10 minutes of:
shoulder taps x 10,
banded paloff press x 10 (each side),
oly bar rows x 10,
flat bench flies x 10
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Strength: DB Bench Press: 3x10
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WOD: 21-15-9
Bench Press @ 1/2 BW
Pullups
Warmup: 10 minutes of:
Shoulder Shrugs,
banded pull through,
Banded lat pulldowns,
Spider pushups,
mountain climbers
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Strength: Snatch Grip Deadlift 3x10
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WOD: 20! of
Burpees
Situps
*with 10/8 calorie Assault Bike after each set
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Endurance: Meet at ECF @ 530 am
Same as main WOD!
Warmup: 4 Rounds of:
2 minutes bike or row,
8 Hip Extensions,
30-45 second Plank Holds,
8 Ring rows,
8 Weighted Knee ups,
8 Pushups
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Strength: Back Squat 3x10
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WOD: For Time 21-15-9
Plate Burpees
GHD Situps
KBS