Tuesday

Fitness

Accessory

3 rounds for quality

10 single arm dumbbell high pull/arm

10 single arm dumbbell shoulder press/arm

10 single arm dumbbell bent over row/arm

10 dumbbell box step ups/leg

WOD

“Dwight Schrute”

21-15-9

Front squats (95/65)

Hand release pushups

Box jumps (20″)

Performance

Accessory

3 rounds for quality

10 single arm dumbbell high pull/arm

10 single arm dumbbell shoulder press/arm

10 single arm dumbbell bent over row/arm

10 dumbbell box step ups/leg

WOD

“Dwight Schrute”

21-15-9

Front squats (115/75)

Push Press (115/75)

Box jumps (24/20″)

Competiton

Accessory

3 rounds for quality

10 single arm dumbbell high pull/arm

10 single arm dumbbell shoulder press/arm

10 single arm dumbbell bent over row/arm

10 dumbbell box step ups/leg

WOD

“Dwight Schrute”

21-15-9

Front squats (135/95)

Deficit handstand pushups (3″)

Box jumps (30/24″)

The accessory work is for fixing imbalances and keeping you healthy.  Every rep should be executed with intention and focusing on using the proper muscles.  The weight should be moderate.  For the workout pick weights and movements that you will be able to go through with limited breaks.  You should not be taking long rests and doing only a few reps at a time.  We want you to be moving steadily through the whole workout.