tim
Main – WOD
Warm-up
Metcon (No Measure)
Row/AD 2 Min
3 Rounds
4 Turkish Get Ups
8 Burpees
Bench Press Mobility!
Weightlifting
Close Grip Bench Press (1 RM. All Out Effort!)
Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
5 Push Press [115/75]
10 KB Swings [70/53]
15 Box Jumps [24/20]