CROSSFIT

WU

30”/ 15” x6

-Jumping Jack

-Dead hang

-Overhead plate hold

STRENGTH

A.

8-8-6-4-2

-Bench press

Every set:

-12 DB flies

-12 Plate press

-12 KB pull over

B.

8-8-6-4-2

-Bend over row

Every set:

-10 Banded pull down

-6/6 DB bend over rows

-10 back extension

WOD

For time:

3x

-250m

-15 Bench press

-12 Push ups

3x

-15 CAL

-12 Renegade Rows

-9 Pull ups

2x

-50 Skipping rope

-12 Devil press

-9 Sand bag cleans