Wednesday 3.7.18

Strength/Skill: Bench Press

• Every 2 minutes:
  • 10 – 8 – 6 – 4 – 2 reps
    • Increase weight as you go.

WOD: AMRAP + Row cals

• 6 minute AMRAP of:
  • 5 SDHPs (115/85)
  • 10 Burpees
  • 15 Abmat situps
    • record score, then go straight into…
    • 2 min max cal Row
      • record score / rest 2 minutes
• 4 minute AMRAP (continuing where you left off):
  • 5 SDHPs (115/85)
  • 10 Burpees
  • 15 Abmat situps
    • record score, then go straight into…
    • 2 min max cal Row
      • record score / rest 2 minutes
• 2 minute AMRAP (continuing where you left off):
  • 5 SDHPs (115/85)
  • 10 Burpees
  • 15 Abmat situps
    • record score, then go straight into…
    • 2 min max cal Row
      • record score
        • You should have 2 scores at the end of the workout.  1 AMRAP score and 1 score of all of your calories added up.