Stretch day !
Or
Bench press
4-4-4-4-4
Tempo 3 sec down
Xplode up
WOD
RX
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories–
Rest 1:00 between rounds.
Level2
Same as Rx’d
Level 3
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories–
Rest 1:00 between rounds.