Warmup:
– Foam Roller
Strength: 5 Rounds
– Bench Press:
*8, 6, 4, 4, 4
(Start at ~60% and build each set to a heavy set of 4)
Strength:
-5 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
WOD: For Time
– 500m Run
– 10 Thrusters 60/40Kg
– 10 Bar Muscle Ups
– 400m Run
– 10 Thrusters 60/40Kg
– 8 Bar Muscle Ups
– 300m Run
– 10 Thrusters 60/40Kg
– 6 Bar Muscle Ups
– 200m Run
– 10 Thrusters 60/40Kg
– 4 Bar Muscle Ups
– 100m Run
– 10 Thrusters 60/40Kg
– 2 Bar Muscle Ups