Warm Up
2 Rounds
10 cal Row, Bike, or Ski
12 Deficit Negative Push-up
16 Deep Alternating Lunges
8 Med ball Chest Pass to Wall
12 Med Ball Overhead Press
Strength
Bench Press
Every 2.5 minutes on the minute x 8 rounds
Bench Press x 12 reps / Building each set
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries
WOD
4 Rounds for Time
COMPETITIVE
4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (50 / 35)
10 Push-ups
*Add 4 OH Lunges each round
PERFORMANCE
4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (35 / 25)
10 Elevated Push-ups
*Add 4 OH Lunges each round
LIFESTYLE
4 rounds for time
2.5 minute Row
5 Lunges
10 Elevated Push-ups
*Add 4 Lunges each round