India Birthday WOD

CrossFitOM is celebrating its birthday this month. The beacon of elite fitness in Mumbai and the first box in India has incredible dedication and spirit. More importantly the venue for the first Filthy Fifty in my life, which is hard to forget… Dheepesh, congrats on the anniversary! You guys rock! On this note, I teleported your WOD to Philly for a 5:30am wake-up routine.
WARM UP
100 Double Unders
400m row (bar to stomach)
2 rounds:
30 sec jogging on spot (high knees
30 sec band shoulder blade retraction
30 sec push ups
30 sec band tricep pull down
– Mobility for shoulders
– Burgener Warm-up
WOD: STRENGTH
BENCH PRESS
4 rounds: (20mins time limit)
– 5 bench press off the ground (no rack) – [175#]
– 10 TRX tricep push out
– 10 push ups close grip ( keeping the shoulder pinched back)
AFTER PARTY
7min AMRAP
7 toes 2 bar (strict)
7 Kbs @ 24kg/16kg
7 exploding burpees
[5 rounds + 5 TTB]
CASHOUT
100 Double Unders
[standing at 8,000 of 10,000]