12/3/18 – 181203

Group Warm up 

Group Mobility 



Bench Press – 5×5. Rest 1:30/2:00 between sets! Goal is to build to a challenging 5 rep for the day, however you should still have 5lbs left in the tank.


WOD ( Workout of the Day ) 

For time: *15 minute time cap.

Row 1,000m

20 Strict Handstand push ups

30 Ring dips

40 Push ups

*All workouts can be scaled on an individual basis.

EXTRA: Dumbbell skull crushers 3×12. Banded face pulls 3×25.