Strength WOD

3mile Morning Run

Flat DBell Bench x 5- 15, 12, 10-8, 8-6, 6-4 Reps

                Superset with

Weighted Pull-ups (Any Grip) x 5- 20, 10, 8, 6, 4

Incline DBell Bench x 4- 10, 8-6, 6-4, 4-2 

                Superset with

Lat Pulldown x 4- 10, 8-6, 6-4, 4-2

Flyes x 3- 10-8 x 3 (Or Cable Crossover)

                Superset with

Seated Row x 3- 10-8 x 3

Push-ups x 3- 40 (regular), 20 (incline), 15 (cross-fit)

                Superset with

Toes-to-Bar x 3-10 x 3

Superset with

Incline Crunches x 3 - 30 x 3