Warm-up – Jog to West Alabama and back, plank for 90 seconds, jog to Richmond and back, plank for 60 seconds, jog to West Main/Audley corner and back, plank for 30 seconds.
Strength/Skill – Close Grip Benchpress 3×5
(Grip should be same/similar to Sumo Deadlift Grip Distance) Note – Close Grip 3×5 will be significanttly lighter than your regular Benchpress 3×5.
WOD – “Miracle Max”
8 minute AMRAP, 4 minute rest, then 8 minute AMRAP
1 Round =
10 Double Unders
10 Kettlebell Swings (70/35+)
10 Kettlebell/Goblet Squats (Same KB)
10 Abmat Situps
Score is total reps from both AMRAPs, Note-This WOD has a Guaranteed Rest Break built in, go for broke (with good form of course), try for 8-10 rounds in the first AMRAP, rest up and then do it again!