One Tough Bunch!!!
WARM-UP:
1K Row
Dynamic Stretch
STRENGTH:
DB Bench Press
10 – 8 – 6 – 4 – 2
Build Weight over the 5 sets.
WOD: CELLMATES
For Time:
Teams of 3
3 Rounds
40 Bench Press 135/95
Partners serve as the rack. Partners rotate into the bench when others tire. The bar cannot touch the ground during the 40 reps of Bench Press. If the bar goes to the ground the team has 15 total burpees as penalty before continuing. Figure it out!!!!
40 Heavy Tube Sit-ups RED/BLUE
All three partners are involved in each sit-up. Tube must be held on the chest not on the belly.
40 DB Squat Snatch 35/25
Two partners can work simultaneously. (2 DB per team)
400m Run (Whole Team Runs)
ICING:
Your 1% in 2 min.
KOT Reverse Nordic 20 Reps
Deadhang for 90 seconds.