Warm-Up:
3 Rounds:
5 Box Jumps
10 Push Jerks
5 Clapping Push-Ups
3 Rounds:
 |
| Agee finishing up his extrication wod |
10 Push Jerks
5 Clapping Push-Ups
Dynamic Warm-Up
Strength:
DE Press: 40% + pink bands, 8 x 3 mixed grip*, 45s rest between.
Close Grip Bench: 3 x 8
*Mixed grip: 1 rep at 2" narrower than regular grip, 1 rep at regular grip, 1 rep at 2" wider than regular grip
DE Press: 40% + pink bands, 8 x 3 mixed grip*, 45s rest between.
Close Grip Bench: 3 x 8
*Mixed grip: 1 rep at 2" narrower than regular grip, 1 rep at regular grip, 1 rep at 2" wider than regular grip
MetCon:
AMRAP 10:
5 Strict Pull-Ups
7 Ring Dips
9 Burpees
AMRAP 10:
5 Strict Pull-Ups
7 Ring Dips
9 Burpees
Endurance:
Run or Row: 2 min on, 1 min off, 8 rounds
Run or Row: 2 min on, 1 min off, 8 rounds
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