Strength
Bench Press – 5×5 (tempo – 5 sec count down) @ 75%
Conditioning
For Time
25 Strict HSPU
50 Cal Row
100 Double Unders
20 Strict HSPU
40 Cal Row
75 Double Unders
15 Strict HSPU
30 Cal Row
50 Double Unders
WOD Notes: TD = 12-18 minutes. Strict HSPU scale = reduce the # of reps per round to 20/15/10 which you can either do them strict or kipping. DO NOT stack ab mats to reduce range of motion. You can also do 25/20/15 DB strict presses by round. You should use a weight that you have to break up 2-3 times each round (so don’t go too light). DU scale = 200/150/100 singles by round.
