Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARM UP

• Run 400 Meters
• 10 Wall Ball Shots
• 10 Burpees
• 10 Pull-Ups

SKILL

Dip Speed Strength work

• 10 Bar Dips With Band Resistance (Anchor Bands To A Heavy DB And Over Shoulders)
• 4 Sets Of 10 Reps

STRENGTH

*Bench Press 5-5-5-5-5

then…

• Seated Dumbbell Shoulder Press 3×10 Reps
• Dumbbell Skull Crushers 3×10

*WOD

Complete 5 rounds for time of:

• Run 400 Meters
• 15 Power Cleans (135/95lbs)
• 20 Push-Ups

CORE WORK

Weighted Hip Extensions 3×10 Reps (Hold Plate At Chest)