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


Work up to a 5RM bench press


Super set

3x 5 bent over rows AHAP

2x bench press @ 90% of 5RM


For time-

1000m row

50 thrusters 35/45

30 pull ups

Extra Credit

Not for time:

40 dips (scale as needed)

50 banded face pulls

3-5 rounds

30-60s each side, side plank