FITNESS
A1) Multi Grip DB Bench Press: 3 x 8-10/position palms in, neutral, palms out ; Rest :60 (if you fail you went too heavy).
A2) Farmers Carry 200m; Rest 2min
B)30-20-10
Wall Ball
Box Jump or Alt. Russian Stepup
Russian Swing
C) Ca$h Out: 2 Rounds-
: 60 Plank on Elbows/ :30 Rest
:60 Shoulder Bridge / :30 Rest
:60FLR / :30 Rest
:60 Static Hang/ :30 Rest

PERFORMANCE
A1) Multi Grip DB Bench Press: 3 x 8-10/position palms in, neutral, palms out ; Rest :60 (if you fail you went too heavy).
A2) Farmers Carry 200m; Rest 2min
B) Workout of the Day:
Performance-
30-25-20
Wall Ball
Box Jump
KB Swing
C) Ca$h Out: 2 Rounds-
: 60 Plank on Elbows/ :30 Rest
:60 Shoulder Bridge / :30 Rest
:60FLR / :30 Rest
:60 Static Hang/ :30 Rest

Categories: WOD

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