
STRENGTH
In 20 Minutes:
Determine 1RM Bench Press
WOD
Max Cals:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
Then:
12 Min AMRAP
100 feet Walking Lunges
25 Burpees
25 Pull ups
25 KBs 70/53
25 Wall Balls 20/14