-Warm Up-
2 rounds
5 lateral step ups each leg
6 eccentric ankle dorsiflexion
15 plate hops
2 modified rope climbs
5 push ups
1 min row
-Strength-
*Do this Post WOD
DB Bench Press
3-4 Sets:
8-10 Heavy DB Bench Press
immediately into;
8-10 Heavy DB Bent Over Rows
Rest 90sec. Between Sets
-WOD-
15-20 minutes
Rounds should take 2-2:30 minutes
5 rounds each for time
(Rest 1 minute after each round)
15/12 cals row
10 push-ups
5 box jumps
1 rope climb
