Strength

Bench Press (Wk 5)

4 x 5 Working up to 60-70%

4 x 5 @ 60-70%


WOD

[A]

11 Min AMRAP of...

4.6.8.10.12.14.16....

Ring Dips

KB Sit Ups 53/35

STOH 115/75


-Rest 3 Min-


[B]

6 Min to Complete...

25 STOH 115/75

50 Sit Ups

20 Ring Dips


[20 Min TC]


Mod Key

P: Box Dips 16" Box, 26/18, 65/45

RX: "As Prescribed"

C: RMU 2.3.4.5..., GHD Sit Ups, 135/95 _ 40 GHD, RMU AMRAP


Extra Conditioning

20.15.10

Barbell Jump Squats

Barbell Roll Outs


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Adductor Stretch (Frog)

Scorpion Stretch (pec/shoulder/chest)

Comment