Strength


Bench Press (Wk 3 of 8)


3 Sets of 5__Working up to 70-75%
5 Sets of 5 @ 70-75%

WOD 


10 Rounds for Time of…
1 Rope Climb
3 Ring Dips
12/9 Calorie on Rower 
(14 Min TC)

Mod Key


P: 3 Jumping Pull Ups with 3 Sec Hold at top, Mod Ring Dip
RX: As Prescribed
C: Every other Round Legless, 1 RMU + 1 Additional Dip

Extra Conditioning


5 Rounds of…
200 M Run
10 Wall Balls 

Mobility 


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

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