Strength
E3MOM for 15 min
Bench Press 5x3* ~83-87%
*with a 3-sec pause at the bottom
Rest 2 mins
E2:15 for 5 sets
Dumbbell Row 5x3* ea side
*as heavy as possible, normal tempo
WOD
For Time
Run 800 m*
50 ring rows
50 push-ups
Run 800 m
*ring rows and push-ups any rep scheme
cap 14 min
E3MOM for 15 min
Bench Press 5x3* ~83-87%
*with a 3-sec pause at the bottom
Rest 2 mins
E2:15 for 5 sets
Dumbbell Row 5x3* ea side
*as heavy as possible, normal tempo
WOD
For Time
Run 800 m*
50 ring rows
50 push-ups
Run 800 m
*ring rows and push-ups any rep scheme
cap 14 min