Strength
Warm up-
3 Rounds-
5 Hindu push ups
5 Underhand inverted rows
Strength-
Bench press 5 x 5
Incline bench press 3 x 5
Cable crossover 3 x 10
Barbell Curl 3 x 10
Biceps Curl 2 x 10 + 21
Crossfit
Warm up-
400m Row
3 Rounds-
5 Squats
5 Ring rows
3 Burpees
Conditioning-
21-15-9
Wallballs
Pull ups, then
Rest 3 mins
21 Manmakers
Video demo-
Categories: WOD