Group: 3 in 3
Push-ups
Supermans
T2B (just kidding) Bicycles
Strength: 20’ to find 5 x 5 Bench Press
MOB: Wrists and shoulders
WoD: 9’ AMRAP Upward Ladder by 3s of
Push Press (from floor) (125/85) a) 105/70 b) 95/65
Burpee to bumper (45/25) (must jump to bumper with both feet and fully extend knees and hips at the top of the jump)
Notes: First round do 3 Push Press and 3 burpees. Next round: 6 Push Press then 6 burpees (don’t break them up), Next 9 and 9 and so forth and so on until the 9 minutes are up
Score = Total Reps
MOB: Lax shoulders and chest / Roll Posterior Chain