Strength
Bench Press (normal grip) – 5×5
—Start @ 75% & work up to a heavy 5RM
Conditioning
“2014 Miami Wodapalooza – WOD #2”
3 Rounds For Time
3 Rope Climbs 15′
7 Shoulder To Overhead 205/135lb
11 Burpee Box Jumps 30/24″
Midline
4×25 Sit-ups (weighted)
WOD Notes: Time domain for this WOD is 5-10 minutes. Click on the link above to see some of the times for this WOD 2 wkends ago. Shoulder to overhead weight should be 70% of 1RM. Scaling for rope climbs are 2 up/downs, 5 pull-ups, or 8 ring rows per rope climb. You may mix and match each round. You may also scale the height of the box.
