WOD
Strength
Bench Press: 5 sets of 5, building to a heavy set
Conditioning
4 rounds for Max Reps:
60 sec Max HR Pushups | R+ Ring Dips
45 sec Rest
60 sec Max 25ft Shuttle Run
45 sec Rest
60 sec Max Burpee Pullups | R+ Rope Climb
45 sec Rest
We may have to split into waves, but everyone needs to start at the dips. Rx Burpee PU: the bar has to be out of reach.
Extra
Strength
Pause FS + FS: Find Max for Complex
then, 3 sets of 3 at 90% of complex
Skill
3 attempts Max distance HS walk