11 April

Training Session (115p)

A1. Piston DB Bench; 20 Reps
*60/90/90/90

No Rest

A2. Negative DB + Plate; 8-10 Reps 
*55/35/55/35

B. Speed Bench Singles; 10 Singles
*235x5/245x5

C. TeamWOD
8M STATIONS IN TEAMS OF 3 "THE HUSTLE" STATION 1: (8M CAP) 40-20-10 BIKE CALS BEAR CRAWL (YARDS) EACH PERSON BURPEES (1 PERSON WORKING) 1. LADIES CALS (30-15-10) 2. 1 SECOND PENALTY FOR EVERY REP SHORT. 3. 1 PERSON AT A TIME ON BEAR CRAWL. STATION 2: (8M CAP) 100/65 CAL ROW 50 PULLUPS 30 CLEAN AND JERKS (135/85) *CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT. 1. 1 SECOND PENALTY FOR EVERY REP SHORT. STATION 3: (8M CAP) 30/20 CAL SKI SPRINT THEN: 5 ROUNDS: 10 DL (185/115) 5 SYNCHRO BAR FACING BURPEES (2 WORKING) THEN: 30/20 CAL SKI SPRINT *Aggie/DP *18:52 1. 45M CAP. TEAMS CAN REST AS NEEDED B/W 3 STATIONS. SCORE IS TIME ON THE CLOCK WHEN FINISHED THE LAST STATION. 2. THE GOAL IS TO FINISH ALL 3 WORKOUTS AS FAST AS POSSIBLE, RESTING AS LITTLE AS NEEDED IN ORDER TO COMPLETE THEM IN THE SHORTEST TIME POSSIBLE. 3. ANY STATION NOT COMPLETED UNDER THE CAP IS A SECOND PENALTY PER REP SHORT + 1M FOR EVERY STATION MISSED. 4. START EACH WORKOUT ON A WHOLE MINUTE IN ORDER TO TRACK 8M CAPS. 5. RX+ IS A TEAM OF 2