FRIDAY 7-6-18

WARM UP 2-3 X

1 min Bike

1 Min Row 

1 min jump rope

10 SHPT

10 Ring Rows

10 Step ups 

10 GHDs SitUps 

Strength

BENCH PRESS

– 5 reps @ 70%

– 4 reps @ 75%

– 3 reps @ 80%

– 2 reps @ 85%

– 2 reps @ 90%

– 4-6 reps @ 80%

WOD

For time:

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

30 BOX JUMPS 24/20

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

20 BOX JUMPS24/20

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

10 BOX JUMPS 24/20

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