MONDAY

WOD

Strength:
1.) Bench Press
5 x 3
Build to a heavy triple

1a.) Double Dumbbell Bent Over Row
4 x 10
*perform between each set of bench press

MetCon:
For Time
Rd 1: 5 Thrusters-20 Toes to Bar-400 m Run
-1:30 Rest-
Rd 2: 10 Thrusters-15 Toes to Bar-200 m Run
-1:00 Rest-
Rd 3: 15 Thrusters-10 Toes to Bar-100 m Run
-:30 Rest-
Rd 4: 20 Thrusters-5 Toes to Bar-50 m Run

*Thrusters (95/65)