Strength
Bench Press – 6×2 @ 90%+, 1xMax Reps @ 70%
Conditioning
For Time
10 Box Jumps 36/30″
30 T2B
40 Wall Balls 30/20lb
100 Cal Row
40 Wall Balls 30/20lb
30 T2B
10 Box Jumps 36/30″
—Rest 1 minute
20 Ring Muscle-Ups or 40 Slam Balls 35/25lb
Midline
3×12 GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Box Jumps are supposed to be higher than normal. Take your time on these and get your knees up as soon as you jump (land in a squat). The Black line is Rx’d for men & Gray line is Rx’d for women. You may scale reps on the T2B if 30 will take you longer than 3 minutes. You may also scale reps on the MU as well after the main WOD.
