Strength:  Bench 5-5-5+  65%, 75%, 85%
Mobility: Downward Dog at the Wall (Compete after Wod)
2-5min hold


  1. Facing a wall, step your feet back until you have to lean forward in order to touch the wall. Make sure your feet are hips width distance apart with the second toes turned forward.
  2. Lean forward to place your hands flat on the wall, shoulder height. The hands should be as wide as the width of your outer shoulders.
  3. Keeping the hands shoulder height with the fingers spread wide, release the chest down between the biceps as much as possible.
  4. Hold for 2-5 minutes or as long as tolerable.

Modifications: Bend the knees as much as you need. Turn the hands out slightly if shoulders are very tight. You may take the hands wider than shoulder width if you have severe limitations.

3 rounds:
10 push press 105/85 95/65 75/55
15 slam balls
20 box jumps

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