Warm up:
Shoulder dislocaters
Dead lifts
Push ups
Push press
Core lift: Bench press
10x50% 8x60% 5x70% 3x9x75%
WOD: 4 Rounds
10-db incline presses (Heavy)
10-pull ups
15-burpees
RidgeWOD:
BENCH PRESS: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
Couplet (not for time): 6 Rounds
4x Frog Complex
10x GHD Situps
Frog Complex = put desired weight on a barbell, power clean the weight to the chest, push press/jerk the weight above your head, drop the bar down to your back, complete a back squat, then push press the bar off your shoulders back above your head, and bring the weight back to the ground.
Auxiliary Work: 3 Rounds (not for time) - complete as a couplet
10x Weighted Dips (two vests)
5x GHD Situps (two vests)
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