WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up a 1RM bench press

Then

Superset

3x 10 bent over row AHAP

2x 10 bench press @ 60-70%

Teams of 2

4 minutes max cal bike or row

4 minutes max reps push press

75/115

4 minutes max reps Ring rows

4 minutes max reps Kettlebell Swings 35/53

4minutes max reps Push-ups

-one partner at a time

Extra Credit

3-5 rounds

10 frontal raises

10 lateral raises

10 reverse flies