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Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

4 Rounds for time.
Max Rep Bench Press 135M/75W
Max Rep Pull Ups (unbroken)
Max Rep Toe 2 Bar (unbroken)
250 Meter Row
rest 1 Minute
Post number of reps on Bench, Pull Ups, and Toe 2 Bar.

Cool Down

Mobility and Stretching


Coaches Notes:  If athletes wish to go heavier on Bench Press be sure they have a spotter.  If scaled down on any movements don’t allow more than 15 reps unless Rx.  The Pull Ups and Toe 2 Bar must be unbroken if Rx.  If running a group of athletes thru at the same time the 1 minute rest can be approximate.