12-16-2020

Warm-up

1 min Jump Rope Slow Singles

10 Push-ups to Down Dog

10 Alt Dumbbell Bench Press

45 sec  Jump Rope Fast Singles

10 PVC Pass Throughs

10 Lateral Box Step-ups

30 sec Jump Rope Double Unders

10 Ring Rows

10 Box Jumps

Mobility

PVC

Movement Prep

Points of Performance and warm-up to heaviest WOD weight

Bench Press

Deadlift

WOD

Teams of 3:

For Time:

50 Bench Press (115/85)

50/35 cal Row

50 Deadlift (155/105)

50/35 cal Row

50 Bench Press (135/95)

50/35 cal Row

50 Deadlift (185/135)

50/35 cal Row

50 Bench (155/105)

50/35 cal Row

50 Deadlift (225/155)

50/35 cal Row

Cooldown

1 min (es) Low Back Mobilization

1 min (es) Peck Stretch