Strength
Bench Press – Work up to a heavy single then, 5×5 (heavy)
Conditioning
2 Rounds For Time
30 Push Jerk 155/105#
40 T2B
50 Cal Row
WOD Notes: TD = 11-18 minutes. PJ = 55% of 1RM (should be able to do them in 2-3 sets each round). If you aren’t proficient at T2B (40 in a row will take too long), you may partition the entire WOD into 4 Rounds of: 15 PJ / 20 T2B / 25 Cal Row. Majority of athletes should do the WOD this way, unless you’re really proficient with T2B to where you can link 20+ in a row. T2B scale = same # of reps of hanging knee raises or sit-ups. Large classes may use Air Dyne instead of rower.
