A) 4 Rounds:
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds
Wall Balls, 14#/12#
3 sets x 8 reps
Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.
5 Rounds For Time:
7 Broad Jumps
Rest 1 Minute
RX+ – 165#/115#
AX – 115#/75#
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.
Broad Jump: this is for max distance!
Knees-to-Elbows: you should complete all repetitions in 2 sets or less.