Strength
Bench Press
5-5-5-5-5
-Between sets complete 10 Medball Jackknives
WOD
Tabata Mash
20 work:10 Rest
1. Assault Bike
2. Sit-ups
3. DB or KB Shoulder to Overhead (35,26lb)
4. Pistols
Rest 1 Minute between Movements
Strength Schedule
Monday – Push Press + Push Jerk
Tuesday – Front Squat
Thursday – Power Snatch
Fridayday -Benchmark: “2016”
At Home WOD
3 Rounds
75 Hollow Rocks
50 Air Squats
25 Push Ups