* CrossFit Games “Week” Schedule HERE

WOD:

1) 5 Bench Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set of Bench Press. Goal should be to have about 60 seconds of full recovery time.

2) AQAP:

50 Wall Balls 20/14

50 Shoulder-to-Overhead 95/65

50 Pull-ups

Extra Work:

3) Band Pull Aparts: 100 not for time

Break into as many sets as needed. Do perform 50 Under and 50 Overhand. Focus on positioning and activation through these.

4) Assault Bike: 8 x 40 Calories

Rest 2 minutes between efforts. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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