Strength / Skillwork

Bench Press
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

For Time (15:00 Cap)
10-9-8-7-6-5-4-3-2-1 of:
Dips
Ball Slam
Calorie Row
(Large Classes: Start on different movements to avoid clogging the rowers)

Competitor: Ring, 50/30#
Athlete: Bar (women may use a thin blue band on dips), 30/20#
Fit: Bench, 20/15#

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