Strength


Bench Press (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD

 
A
11 Min AMRAP of...

4.8.12.4.8.12.4.8.12....
TTB
Single DB Push Ups (tot) 45/30
DB Sit Ups

[4 Min Rest]

B
In 8 Min Complete...
25 TTB
50 Push Ups
100 Sit Ups

*DB Push Ups: 1 DB. 1 hand on the head of the DB and 1 hand on the ground. Split evenly

[23 Min Total]

Mod Key


P: A: Mod Hanging Leg Raise, 20/15, Mod DB Push Ups. B: 40 Push Ups, 85 Sit Ups
RX: As Prescribed
C: A: BMU on the 4's, 60/45. B: 5 BMU + 20 TTB, 50 Sit Ups + 35 GHD Sit Ups

Extra Conditioning


1x
40 Calories on Assault
30 Wall Balls
20 MB Sit UPs

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Adductor Stretch (Frog)

Comment