WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

DB Bench Press-6 to 12 Reps
Supine Ring Rows-15 to Sub Max
Deadlift-4-8 Reps T&G 275%-80%

x5 Rounds:
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Calisthenics:

Dive Bomber Push Up
Sit Out
V-Up
Bodyweight Squat

40-30-20-10 AFAP
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Conditioning

"Wittman"

Swings-15(70#-M/44#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15(24"/20")

x7 Rounds:
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