Strength
12-11-10-9-8 Bench Press all at the same weight 65-70% 1RM
WOD
For Time w/Partner: Split reps however you choose
100 Push Ups
100 Box Jumps (30/24)
50 Cal. Assault Bike
100 KB (70/53)
100 Burpees
50 Cal. Assault Bike
*30 Min Cutoff*
DB WOD
10 –>1 for Time:
10 DB Power Cleans
10 DB Jerks
10 DB Squats
10 Burpees over the DB’s
10 DB Situps
9 DB Power Cleans
9 DB Jerks
9 DB Squats
9 Burpees over the DB’s
9 DB Situps
….
Continue with 8,7,6,5,4,3,2,1
Use heavy as possible to challenge yourself!
