WOD:

1a) Bench Press: 5-5-5-5-5

Warm-up as needed. Rest 90 seconds between sets. Heavy as possible.

1b) Supinated Barbell Row: 5-5-5-5-5

Warm-up as needed. Rest 90 seconds between sets. Heavy as possible.

2) AQAP:

80 Double-unders

400m Run

30 Toes-to-bar

50 Burpee-to-Target

30 Toes-to-bar

400m Run

80 Double-unders

Target should be a minimum of 6″ out of your reach.

3) Pull-up Practice: 10 minutes

Work on some facet of Pull-ups.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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