In WODs

Warm-up & Mobility: 15 Minutes

Strength: Long Pause (motionless pause) Bench Press – 20 Min to work to 1RM: 5-3-1-1-1. Cue: Perfect your set-up then pretend your chest is a made of glass as thin as a light bulb – don’t break it! Pause at the top before you rack.

Conditioning: For time (15 min time cap):

  • 50 DU
  • 100m Shuttle Run
  • 15 Ring Rows
  • 20 Box Jump (24/20″)
  • 30 KB Swing (32/24k)
  • 20 Box Jump
  • 15 Ring Rows
  • 100m Shuttle Run
  • 50 DU

 

0