-Warm Up-


2 rounds


5 lateral step ups each leg

6 eccentric ankle dorsiflexion

15 plate hops

2 modified rope climbs

5 push ups

1 min row


-Strength-


*Do this Post WOD


DB Bench Press


3-4 Sets:


8-10 Heavy DB Bench Press

immediately into;

8-10 Heavy DB Bent Over Rows

Rest 90sec. Between Sets


-WOD-


15-20 minutes


Rounds should take 2-2:30 minutes


5 rounds each for time

(Rest 1 minute after each round)


15/12 cals row

10 push-ups

5 box jumps

1 rope climb