Skill
Narrow Grip Bench Press
3 sets of 12
Focus on keeping elbows tight to the body and a forearm perpendicular to the floor
WOD
2:30 minutes each station :30 rest between each station
Shuttle run 50′ out and back
Toes to bar
KB swing
Row for cal
Bike for cal
Larger classes should change the start position to keep everyone moving and with access to a rower and a bike. Everyone should start with shuttle runs though. Every 50′ is a rep.