Part A:
Work up to a heavy triple on bench
Part B:
3 RFT
Run 400m
25 KBS 24/16
25 OH lunges
Today's Workout (WOD):
Featured
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%