WOD
1st
Bench Press 5-3-1(or more)

2nd
For time:
Wall Ball Pushups, 100reps
***Use 1 Wall Ball. Start in pushup position with your right hand on the Wall Ball and your left hand on the ground. Complete a standard pushup with full ROM. At the top of the rep, switch hand position and complete another pushup with full ROM. That will equal 1 rep. Complete 5 Ring Dips at the top of each min. Workout ends when 100 Wall Ball Pushups is reached.

COMPETITION TEAM:
Warm-up
3 Rounds
250M Row
25 Unbroken DU

10-9-8-7-6-5-4-3-2-1
OHS 135/95lb
K2E
C&J 155/115lb
**3 Pistols each leg between each round**

ENDURANCE TEAM:
Meet at gym and be ready to go at 5:15am
Run: 3 rounds x 10 min.
Rest 2 min between rounds
Weight vest optional
Dress warm and as always be prepared for any last minute changes.