Friday, September 18, 2026

PRE: 3 Sets: 9 DB Bench Presses, 18 Single Dumbbell Bent Over Rows (9/side), 27 Banded Pull-Aparts

WOD: "Service Cup Workout 1" For time:

-50 Wall Balls (20/14)

-50 Box Jump-Overs (24/20)

-50 Wall Balls

-50 MB Box Step-Overs

-50 Wall Balls

-50 Lateral Burpee Box Jump-Overs

*Time cap: 25 minutes

POST: 100 MB Twist