WOD-
Every 3:00 x 5 sets
3 Bench Press*
Start at above 80% of your 1 rep max and try to build
each of the 5 sets
Rest 5:00, then:
3 Rounds for max reps:
1:00 Bike or ski for calories
1:00 Double unders
1:00 Supine ring rows
1:00 Push ups
1:00 Rest
Score = heaviest 3 rep bench
SPRINT-
Test 7: Body weight Test
For Time:
60 Bike Calories
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
