* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

WOD:

1) Bench Press (7-5-5-3-3-2-1): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 8-10 Seated Dumbbell Military Press

Even – 5/side Plank Rows

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.

3) 12 minute Up Ladder:

3 Kettlebell Swings 53/35

3 Burpees

30 Double-unders

Work is performed as such 3+3+30, 6+6+30, 9+9+30, and so on. Jump Rope stays fixed for the entirety for the workout.

Extra Work:

4) Farmers Carry: 400m

Heavy as possible but keep it under 10 minutes. Keep track of total time and attempts to complete.

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