Weekly Monster Mash

This WOD is straight off the Grinder, written by Coach last week. Took him a little over an hour to do the Work Capacity. Enjoy!

Baseline: Pre SOP, Box Breathing, ROM, 400m Run, 25 Reps Bench Press 45#, 20 Burpees, 20 Air Squats.

Work Capacity:

8 Rounds of:

10x Bench Press 135#

10 x Ring Rows

10x  Dips

5 X Pull Ups

10 X GHD Sit Ups

1 Min Air Assault Bike

Durability: 2 Mile Run, Stretch, Hydrate, Fuel