GROUP PREP
5 minutes bike
2 Rounds:
10 Air Squats
10 DB Floor Press (light DB)
10 DB OH Press
10 Bent Rows
STRENGTH
Bench Press & Strict Press
5-3-1-3-5 @ 70-80-90-80-70%
Dumbbell Bent Rows
5×10
Do all Bench Press, then all Strict Press. Superset the Bent Rows
WOD
AMRAP 12 minute
30 Wallballs 20/14
50 Sit-ups (Rx + T2B)
NOT OPTIONAL MOBILITY
*To get an Rx today, you must foam roll/lax ball for 5 minutes
OPTIONAL POST WOD
400m Assault Runner or 500m Row/Ski
CrossFit Reserve 