run groupCFE:

MOB

DYNWU

5 RFT:

600m Row/Run

30 DU

20 SU

10 Ring/Parallette/Box Dips

 

CF:

A. GWOD: 2 Rounds

10 Wide Grip Shoulder Passes

10 Regular Grip Shoulder Passes

10 Narrow Grip Shoulder Passes

Hold Bottom of Dip for 1M

Hold Top of Bridge Up for 1M

 

B. Bench Press

5 by 5. Work to Heaviest Set Possible

Partner Up. Extra MOB between Sets. Chest Smash/Iron Cross on Floor Chest Opener

 

C. For Time:

21-15-9

OHS (115/75)

T2B

Then Immediately Into:

30 Wallballs (20/14)

3 Rope Climbs

 

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