Warm-up: 400m Run to JITB, 20-15-10: Wall ball push press, Med Ball Arc slams, 2x Mountain Climbers.
Strength: Bench Press: 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 20x weighted dip, 16x alt. Arm DB Bench Press, 12x Strict Chin up.
WOD: For time:
- 100x thruster (95/65) – Please do not set up any bars with 10# on the ends (they can not be dropped, even the 15# bar)
- Every other Minute (So Minutes, 2/4/6/8/10,etc.): 6x Burpee over the bar, Do not start with Burpees
Cool Down: 4 Sets: 15 GHD Sit-ups, Rest Between Sets