Tuesday

ENDURANCE

Row 6 x 300 m 

Alternating partners or rest 1 min between sets

STRENGTH

Bench Press (Use same working weight from last week)

5 @ 40%

5 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

3+ @ 90%

(20 min cap)

WOD

10-9-8-7-6……1 

Thruster (115/75)(95/65)(75/45)

Box Jump (30/24)(24/20)(plates)

(12 min cap)