NOTE: Start & finish with 250 punches on heavy bag (combos) – only do the 250 punches to begin & at the end to finish (e.g. only 500 punches in the WOD & not part of each round, but it is part of your total time.
5 Rounds for time:
5/side – DB or KB Side Chest/Floor Press (cross right leg over to left side when pressing w/right & cross left leg over to right side for pressing with the left)
10 Pull-Overs (lying on floor, leg straight)
10 Elevated Bandit Push-ups (e.g. below parralel)
5/side – Alternating Bandit Fly’s (e.g. the opposite arm that is pushing goes straight out)
Finisher – 250 punches on heavy bag
As your “humble pace-setter” I completed the above in 25:06, using a 55 lb. db for the side chest press & a 44 lb. kb for the pull-overs (could sub with barbell, etc.).
