Warmup:  ROM, dynamic stretches, 10 pushups, 20 ring rows, 30 sit ups, 250m sprint row WOD: 3 rounds of 7 dumbbell bench presses, AHAP 5 x :30 L-sit hold 3 strict pull-ups Then, Row 1,000 m for time

Warmup: ROM, dynamic stretches, 10 push-ups, 10 diamond pushups, 400m run Partner WOD 10 Rounds 5 narrow grip push-ups 7 skull crushers * 9 dumbbell bench press with a twist * Partner does 50m shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1is finished. * Pick more »