GROUP PREP
Cardio: 1 min easy, 1 min moderate, 1 min hard
5 inchworms w/ push-up
10 Worlds Greatest
10 Samson Lunges
10 Ring Rows
10 Scap Push-ups
10 Light DB Snatch
1 min plank
STRENGTH
*Starting the Wendler Strength Cycle today. Remember to use your training max!! Your training max is 90% of your actual 1RM.
Bench Press
5 @ 65%
5 @ 75%
5+ @ 85% (as many as you can get with good form)
Then
Heavy DB Bent Rows 3 x 10 each side
WOD
5 Rounds
4/3 Bar Muscle Ups (Rx+ Ring Muscle UPS)
12 Alternating DB Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
18/15 Cal Bike
Rest 2 minutes between rounds
**Your score is your slowest round.** Push yourself hard on the bike, since you get a 2 minute break. These should be all-out efforts. Rounds should take less than 3 minutes, so scale accordingly.
MOBILITY
Thread the needle
Lying T shoulder stretch
Puppy Pose
OPTIONAL POST WOD
Accumulate:
100 ft Double KB Farmer Carry
100 ft Single KB Waiters Carry (today you can choose to hold the KB in the front rack or locked out overhead. Switch hands every 25ft)
100 Russian Twists
CrossFit Reserve 