WOD Type: Strength MetCon Combo

Complete 5 Rounds for time of:

• 5 Bench Press @ 185#
• 8 Good Mornings @ 30# Dumbbells
• 10 Lateral Box Jumps @ 20″
• 10 Leg Levers
• 10 Dips
• 10 Sum Deadlift High Pulls @ 65#

WOD Warm-Up:

30 minute warm-up to make sure I am as mobile for the WOD as I can.

Warmup: TRX mobility stretches, air squats and 15# practice bar sumo’s. I also completed a few rounds of good mornings. The bicep is working for me now without a wrap today. You can get as much information as you want from Crossfit.Com for all your WOD needs… It’s what I do.

WOD Time:

5 complete rounds for a time of 27:12.

Teachable Moment:

Bench
In a truly cheap home gym, you can use any old bench for presses and one-arm rows. Make sure that it’s 2 to 3 feet wide and solid. A piano bench could work if it’s heavy enough. Otherwise, a picnic bench also works well. Get creative: you can put something under the front or rear to have an incline or a decline bench.