WOD

Weightlifting Program Posted on the Board:
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Dumbbell Bench Press-15-20 Reps
Barbell Bent Row-20

x5 Rounds: Then,

GHD Sit Up-15(4sec Count Down)
Weighted Push Up-15 to Sub Max(45#/35#)
2KB Suit Case Deadlift-20(88#-70#-M/70#-53#-W)

x4 Rounds:
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4 Rounds of:

2min Max cal Assault Bike
Swing(A)-15(70#-M/53#-W)
Hand Release Push Up-18
1 Kettlebell Walking Lunge-20

For Time & Cals
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5 Rounds of:

Sled Push-140ft(70/70)Start @165#-M/135#-W (Add Each Round)
Weighted Step Up-16(50#-M/35#-W)
Strict L-Sit Pull Up-8
1 Arm DB Clean & Press-6L/6R-AHAP
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Double Under-50
Bear Complex
Target Burpee    >9-12-15 Reps of Each (115#-M/75#-W)

x3 Rounds of:

Rope Climb-3
Push Up-20

x2 Rounds For Time:
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