WOD:

1) 21 minute EMOTM:

1 – 3 Bench Press

2 – 3/side Split Kneeling Single Arm Dumbbell Press

3 – 100ft D-Ball Bear Carry

Warm-up as needed for the Bench Press. Start around 60-70% and build as deemed fit. Pick a weight and stick with it for the Presses treating this and the D-Ball Carry as accessory movements.

2) 10 minute AMRAP:

21-15-9 Wall Balls 14/8

21-15-9 Dumbbell Deadlifts 35/25

21-15-9 Ring Rows

Extra Work:

3) D-Ball Bear Hug Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep.

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