Skill: Bench Press 5X5 @ 70-75%
WOD:
Against a 12-minute running clock, complete the following:
Run 800 Meters*
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball 20/14
20 Mountain Climbers (foot to hand, non-sprinting style)
10 Push-Ups
*Coach’s discretion: 800 meter run for slower athletes, take it to 400 or have them row. As it gets darker,
400 x 2 is a safer option.
Score: Bench wgt/ rounds and reps
WOD:
Against a 12-minute running clock, complete the following:
Run 800 Meters*
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball 20/14
20 Mountain Climbers (foot to hand, non-sprinting style)
10 Push-Ups
*Coach’s discretion: 800 meter run for slower athletes, take it to 400 or have them row. As it gets darker,
400 x 2 is a safer option.
Score: Bench wgt/ rounds and reps
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