Strength: Benchpress 3x10 across, warm up and find a weight that presents a challenge around rep 6

 

 

WOD:

6 min AMRAP

10 toes to bar

5 slamball ground to overhead 80/50

Rest 1 min

6 min AMRAP

5 toes to bar

10 slamball ground to overhead 80/50

 

COMP HW:

Front Squat 5x3 building, tempo, 3 down, 2 bottom, explode up

 

3 rounds not for time

25 GHD sit ups

20 GHD hip extensions

5 Glute/Ham raises

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