Wednesday, April 2nd

Main – WOD

Warm-up (No Measure)

Bring Sally Up with Deadlift.

Scale as needed to stay on bar.

Warm-up (No Measure)

2 x 1 minute stationary jumping (without rope) on line on mat. Focus on keeping head up and eyes forward. The goal is to stay on the same spot throughout the drills.

1 minute rest between sets.

Bench Warmers (AMRAP – Reps)

12 Minute AMRAP:
20 Dubs
1 Bench Press
20 Dubs
2 Bench Presses
20 Dubs
3 Bench Presses

*Score is total bench presses accumulated.
Rx =
75/50% Body Weight
Dubs OR 5 Dub attempts

Rx+ =
100/75% Body Weight

Competition WOD.

Cash Out

Accumulate 3 minutes in the bottom of the air squat. Use the rig as needed to get into position. Don’t relax, keep everything active!


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