Warm-up – 10 minutes
10 L-pull ups
3 rounds of
20 dubs
10 clap push ups
Then
10 L-pullups
Strength – 20 minutes
Bench/Floor Press – 5-3-3-2-2-1-1
* If there aren’t enough benches use a box or floor press.
Pendelay Row 3 x 5 – Click For Video
WOD – 15 min cap
100 dubs
3 Rounds of
5 Clean and Jerks
20 Wallballs (20/14)
100 dubs
Games (205, 135)
Regional (185, 125)
Open (155, 105)
Ca$h Out
Max Dead Hang Pull Ups
– 3 sets – 1 wide grip, 1 normal grip and 1 underhand grip
Max Weighted Push Ups (45/25)
– 3 sets – 1 wide grip, 1 normal and 1 diamond
* Alternate between the pull ups and push ups