19
Jan
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)