Strength
Bench Press (close grip) – 5×5 @ 80%
—Grip width should be where you press from
Conditioning
150/125 Cal Row For Time
*Top of every minute you must do 6 burpees over rower
WOD Notes: TD = 9-16 minutes. WOD starts with 6 burpees. 20 min cap. Girls will row 125 calories. You must jump over rower for it to be RX. Quick transitions are important in this WOD, so DO NOT tighten the straps on the rower each time you get on, it will waste too much time.
There’s a new cleaning crew at Rage!