WOD
1) 5 Rounds
30 sec plank
30 sec rest
30 sec GhDHold
30 sec rest
2) Bench Press
5 x 5 ascending
3) 3 RFT
Row 750/675m
Strict pull-ups Rx1 10/8 Rx2 8/6, Rx3 6/4
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
WOD
1) 5 Rounds
30 sec plank
30 sec rest
30 sec GhDHold
30 sec rest
2) Bench Press
5 x 5 ascending
3) 3 RFT
Row 750/675m
Strict pull-ups Rx1 10/8 Rx2 8/6, Rx3 6/4
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35