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WARM UP
2 Rds
Run or Row 200/250
Partner Wall Ball Warm Up 10 Reps Each:
Wall Ball Toss
Side Toss
Sit Ups
Dynamic Stretch
STRENGTH
Bench Press
3 Warm Up sets of 5 reps to reach 80%
(5) 3 80% then
Reps to failure at 50%
WOD
For Time 12 Min Cap
15-12-9 Men
12-9-6 Women
T2B/Bike
Directly into
15-12-9 Men
12-9-6 Women
KBS 70/55-Bike
ICING
Deadhang
Ski Erg 500 meters
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