WOD
Weightlifting
Bench Press (1×8 @ 65%)
Bench Press (1×8 @ 70%)
Bench Press (1×8 @ 75%)
Bench Press (1×8 @ 80%)
Dumbbell Fly (5×8 )
Metcon
7 minute EMOM
10 Ring push ups
10 Ring push ups
Metcon (Time)
4 Rounds
500m row
10 Renegade rows 35/25
400m run
500m row
10 Renegade rows 35/25
400m run