A.

Health + Fitness + Performance:

4 Sets:

10 DB Bench Press @21×1 

– Rest :30

10 1-Arm DB Row @21×1

– Rest 2:00 

B.

Health WOD:

3 Sets: 15 Min Time Cap 

5 Sandbag or DBall Squats 

50’ Sandbag or DBall Carry 

15 Elevated Push Ups 

50’ Sandbagor DBall Carry 

5 Sandbag or DBall Squats 

– Rest 2 Min 

Fitness WOD: 

3 Sets: 15 Min Time Cap 

5 Sandbag Squats (150/100)

50’ Sandbag Carry (150/100) 

20 Push Ups 

50’ Sandbag Carry (150/100) 

5 Sandbag Squats (150/100) 

– Rest 2 Min 

Performance WOD:

3 Sets: 15 Min Time Cap 

5 Sandbag Squats (150/100)

50’ Sandbag Carry (150/100) 

30 Push Ups 

50’ Sandbag Carry (150/100) 

5 Sandbag Squats (150/100) 

– Rest 2 Min