STRENGTH:
Bench Press
3 sets of 5 (build to a heavy set)
DB Bent Row
3 sets of 10
50 Banded Tricep Pull Downs (cumulative)
WOD:
With a partner, for time
Buy in: 100 Double Unders (both partners do 100 at the same time)
-then-
100 Bar Facing Burpees
100 Sit-Ups
100 Body Weight Lunges
100 ft Farmers Carry 55/35 (4 passes from one end of rig to the other)
(This work can be divided however the partners decide)
Buy out: 100 Double Unders
POST WOD:
250m Ski Erg
1 min Handstand Hold or Plank variation
1 min L Sit (rings or boxes)
CrossFit Reserve 