STRENGTH/SKILL

A. 4-5 sets; build

A1. Close Grip Bench Press: 31x1; tough set of 5: rest 30 sec

F: 2DB Bench Press 31x1 x8-10

P/S: as rx

A2. Hollow Rock x20 seconds practice, rest 60 sec

F: Hollow Hold x20 sec:

P/S: Hollow Rock x20 sec

WOD

"Well This is Weird"

3 sets through:

60 sec for reps at each station; rest 1 min after all 3 are complete

*No extra transition time*

1. Rowing for cal

all groups

2. Wall Walk

F: Bear Crawl [1pt every 10m, or wall walk]

P/S: wall walk for quality

3. Single Arm Farmers Walk (or odd object)

1pt every 10m; switch arms as needed

All Groups - switch arms as needed

rest 1 min when all 3 stations are complete x3 sets through