Warm Up:

Mini-Wod:

  • Row 500M
  • Rest 1 Min
  • Row 500M

Post both row times along with split time

Part 1:

Bench Press

  • 1 x 3RM
  • 4  x 3 @ 90% of 3RM
  • (Rest 2-3 mins between sets @ 90%)

 

Part 2:

AMRAP 10min

  • 7 Thrusters (115/75)
  • 7 Knees to Elbows