PRE: Movement Standards
WOD: "Coe" For time: 10 Rounds:
-10 Thrusters (95/65)
-10 Ring Push-ups
POST: 4x10: Prone DB Rows, Banded lateral steps
PRE: 5x4 Deadlift (225/155) *Stand on a plate
WOD: 6 Rounds: Max Effort 500m Row/Ski 1:30 rest between rounds
POST: 50 Weight plate sit-ups, 30 G2O
PRE: Bench Press 3-3-5-7-7 *Start at 50% and increase
WOD: AMRAP 20:
-20 Wall Balls (20/14)
-20 Box Jump Overs (30/24)
-20 Alt. DB Snatches (50/35)
POST: 3 attempts: Max decline push-ups (incline push-ups)