Fitness
WOD 1
Bench Press
10 x 5 @ Moderate Heavy weight for 5 reps
20 Minutes
WOD 2
In Teams of 3
AMRAP 15
200/150m Row/Ski
3 Floor Pulls
1 Person works
2 People Rest
Person 1 completes a full round before the next person can go
*Bike = 500m
Performance
WOD 1
Bench Press
10 x 5 @70% 1RM
20 Minutes
WOD 2
In Teams of 3
AMRAP 15
200/150m Row/Ski
1 Rope Climb
Person 1 Works
Person 2 Rests
Person 3 Planks for as long as it takes person 1 to complete a round
Person 1 completes a full round before the next person can go
*Bike = 500m