WOD 18.08.17

PERFORMANCE

STRENGTH

10-8-6-4-2

Bench Press**

>Perform 1 L-Sit Legless Rope Climb After Each Set

**Climbing Weight

 

CONDITIONING

Teams of 3:
7k Row (AFAP)
*Partners change every 250m. Pace should be under the 2:00/500m mark.

 

 

 

FITNESS

STRENGTH

3 rounds for quality:

15 Pushups

Rest30

15 Ring Rows

Rest30

15 Shoulder Lateral Raises*

Rest30

*Use a DB or Bumper

CONDITIONING

Teams of 3:
5k Row (AFAP)
*Partners change every 250m. Pace should be under the 2:30/500m mark.