Warm-Up:
3 Rounds:
3 Strict CTB Pull-ups
5 Ring Push-ups
7 Box Jumps 36" (Stop between each rep)
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| After Ed's first wod... He's an animal! |
5 Ring Push-ups
7 Box Jumps 36" (Stop between each rep)
Dynamic Warm-up
WODs:
Strength:
Bench: 75% x 5, 80% x 5, 85% x 5+
Optional: Ring Dips 3 x 5
Optional: Ring Dips 3 x 5
MetCon:
AMRAP 8:
1 Rope Climb
3 Box Jumps 24", step off box after each rep, don't jump down
5 Ring Dips
*Wear a 20# vest if you can handle it
1 Rope Climb
3 Box Jumps 24", step off box after each rep, don't jump down
5 Ring Dips
*Wear a 20# vest if you can handle it
Endurance:
Run or Row: 5 min sprint, 3 min rest, 4 rounds
Run or Row: 5 min sprint, 3 min rest, 4 rounds
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