Warm-up

2 Minute Bike, Row, or Ski

3 sets:

20 Banded pull aparts
5 Bottoms up kb press
:20 Plank or HS hold
:20 Bar hang

Strength/Skill

Bench press

12 Minutes to build to a heavy single or work on technique

WOD

“Newport Crippler”

Complete the following for time:

30 Back Squats 225/155
1 Mile Run

Compare to: 4/5/2024