WOD 210614 - MONDAY

WARM UP

Coach Stretch

Hips and Hamstrings

3 RDS

5 Box Step-Ups

5 Air Squats

6 Dead Bugs

6 Hollow Rocks

Skill / Strength

8-6-5-5-3-2

Bench Press

Increasing load

Superset:

5 Close-grip Parallette tricep push-up

or Strict Ring Dips

Chipper For Time

50 Wall Balls, 20/14#

40 T2B (scale: K2E)

30 HSPU (scale: Hand Release Push Up)

20 Deadlifts, 155/105#

10 Box Jumps, 24/20#

20 Deadlifts 155/105#

30 HSPU (scale: Hand Release Push Up)

40 T2B (scale: K2E)

50 Wall Balls, 20/14#

TC: 23 MINS

Post WOD Accessory

100m Heavy KB/DB Suitcase Carry

(roll shoulders up-back-and-down to stay engaged and keep weight away from thighs)