Main – WOD
Warm-up (No Measure)
Bring Sally Up with Deadlift.
Rx-
135/95
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
Etc…
*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!
