111018

Strength

Bench Press 
AMRAPx12
Add 1 rep each set. Bar must rest on J-Hooks for a minimum of :10 seconds prior to starting new set.
Rx Men use 135, women use 95, modify as needed.
*This should be weight the athlete could easily do 10+ reps Unbroken when fresh.

Metcon

Benchmark WOD – “Baseline”
For Time: (10 minute cap)
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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