FITNESS

A1) Dual Dumbbell Pronated Bench Press: 6-8 x 3 @30X1; Rest :30
A2) Farmers Walk: 1 Length with Heavy DBs; Rest :90
B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30
B2) Hanging L-Hold: Accum 30 second hold, rest :90 …. modify with knee to chest hold.
C) 21-15-9
AirBike Cals
Wall Ball

PERFORMANCE

A1) Dual Dumbbell Pronated Bench Press: 6-8 x 3 @30X1; Rest :30
A2) Farmers Walk: 1 Length with Heavy DBs; Rest :90
B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30
B2) Hanging L-Hold: Accum 30 second hold, rest :90 …. modify with knee to chest hold.
C) Burpee Box Jump Over: Performance WOD: 50 Box-Facing for Time
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Categories: WOD

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