WARM UP
Ride or Row for 20/25 Cals
Plank to Push Up with “Thunderstruck”
each time you hear Thunder you do a push up
Dynamic Stretch
STRENGTH
DB Squat Snatch
(6) 4 Build in weight
(10) 3 Back Extensions
WOD
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)
