Pre WOD:
Push strength
A: 5×5 Bar Dips (or rings) 2RIR
Use bands or add weights
B: Paused Push Ups
3×8 Push Ups with a 2 sec stop in bottom position (not resting on the floor)
Scale to Box Push ups or add weights
*increase difficulty or weights from last week
WOD:
Partner Workout Teams of 2:
For time:
3200 m Run (200 m Relay)
200 American KB Swings 24/16 kg (52/35 lbs)
100 Toes to Bar
Cap 36 min
Post WOD:
Biceps/triceps 4/4
21-15-9 reps of:
Barbell Biceps curls
DB Skull Crusher
*rest as needed
(increase weights or reduce rest times from last week)
