Strength
Bench Press 1×5 (80%), 1×3 (90%), 5×1 (95-100%)
Conditioning
4 Rounds For Time
10 Behind Neck BB Walking Lunges 185/125lb. (45% of 1RM back squat)
15 Toes To Bar (sub: weighted Sit-ups)
20 HR Pushups
50 Double Unders (sub: 25 DU attempts or 150 singles)
Then immediately following WOD:
Row 1,500m
WOD Notes: The row is included in the total time, but record 1500m row time as well.
