Strength
E3:00MOM for 12 min
Bench Press 4x10
first set normal, other 3 sets, a 3 sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x10 ea side
first set normal, other 3 sets, a 3 sec lowering phase
WOD
AMRAP in 12 min
Row 500 m
100 double unders (200 singles)
12 alternating DB snatches (total) 50/35
E3:00MOM for 12 min
Bench Press 4x10
first set normal, other 3 sets, a 3 sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x10 ea side
first set normal, other 3 sets, a 3 sec lowering phase
WOD
AMRAP in 12 min
Row 500 m
100 double unders (200 singles)
12 alternating DB snatches (total) 50/35