Strength / Skillwork
Bench Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%
Dumbbell Flies
10 – 10 – 10
Ensure full ROM
WOD
For time: (Cap 15:00)
30 overhead walking lunges 45/25# plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Rx – As written
Rx+ – GHDs instead of sit-ups. Be careful! Do NOT do this unless you did at least 50 GHD situps last week.
Elements
For time: (Cap 15:00)
20 walking lunges
20 hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 hanging knee raises
20 walking lunges
Rx – As written.
Rx+ – 30 reps/cals of each movement
