Strength
Bench Press 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (Find 1RM), 2×3 (90%)
Conditioning
5 Rounds For Total Working Time
1 Rope Climb 20′
15 KB Swings 88/53lb
300m Row
—Rest 90 sec between Rounds
WOD Notes: This is an interval style WOD where each round must be performed all out, since there is built in rest time between each round. Scaling for the rope climbs are 15′ rope climbs, 5 up/downs, or 10 burpees. Do not save energy for the later rounds! Score is total time minus 6 minutes of rest time.
Jen Basilio on the KB Swings!