WARM UP
run 400 or bike/row for 4 min - 3 rds10 windmills, 5 push ups, 5 arch ups
BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
3 person partner wod :
shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu
wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10
Coaches choice