6/3/16 – "Isle Royale"

Group Warm up 

Group Mobility 


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 


*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. ​