Strength / Skillwork

Bench Press
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

Classwide Team WOD
40 R-KBS 55/35#
40 DB Push Press 35/20#
40 Renegade Rows 35/20#
40 Sit Ups
40 Box Jumps 24/20″
400m Run or 500m Row
50′ Cradle Carry (95# Sparring Dummy/50# Bag)

Multiply reps by the number of athletes.

Rx+ – Be in group photo of the class. 🙂

Elements

Have a friend help load the cradle carry if needed.
20 Burpees for 400m run if inclement weather.