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WOD:

1) 20 minute EMOTM:

1 – 10 Dumbbell Bench Press

2 – 5 Strict Pull-ups

3 – 100ft Bear Crawl

4 – 10-20 Abmat Sit-ups

Reference last week for loading for the Bench Press, try and work a little heavier, especially given there are less sets and more “rest.” Strict Pull-ups use assistance as needed, make them super quality and good full range of motion. Bear Crawl focus on keeping as much weight in your shoulders as possible. Abmat Sit-ups pick a quantity you can maintain for the 5 sets.

2) 12 minute AMRAP:

10 Deadlifts 95/65

15 Ring Rows

20 Wall Balls 14/8

Extra Work:

3) Front Plank: Accumulate 3 minutes

Keep track of time and attempts to complete.

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