Warm Up
Repeat For 5 Minutes
5 Inchworms To Push Up
10 Air Squats
25 Jumping Jacks
Strength – Bench Press
Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9
WOD
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Wall Balls (20/14)
2 Bear Crawls (50ft)
PERFORMANCE
25 Wall Balls (14/10)
2 Bear Crawls (50ft)
LIFESTYLE
18 Wall Balls (14/10)
2 Bear Crawls (25ft)
Stimulus Points
Shoulder Heavy
Break Up The Wall Balls As Needed
Accessories
Every 1.5 Minute On The Minute X 3 Rounds
1) 8 Chin Up
2) 30 Seconds Dumbbell Overhead Hold
Cool Down & Dismissal
100m Walk