Group Warm up
Group Mobility
Strength
5×3 Close grip bench press – Build to a heavy triple for the day, rest 1:30 between sets. Hands should be inside of the smooth pinkies touch the knurling.
WOD (Workout of the day)
“Isle Royale”
*10:00 Time cap
3 Rounds for time of:
15 Pull ups
20 Bench press 115/95lb RX+ 135/95
Rest 2:00
Then
*12:00 Time cap
3 Rounds for time of:
30 Box jumps 24/20″
30 Dumbbell Deadlifts 55/35lb
* Score is combined total working time for both workouts. Every repetition not completed under the time cap will result in a 1 second penalty to your total working time.
All movements and loads can be scaled based on individual abilities.
