WOD:
For completion (not time)
4 Rounds
4 Bench presses @ 85% 1RM
Row 90 seconds holding a pace of at least 1:45/1:55 per 500m
Rest as needed between rounds and exercises. If you don’t know your 1RM bench press then choose a load that you can complete for 4 reps but cannot complete for 6 reps. Record your results from today, ask your trainer how to use the charts in your WODbook, and now you’ll know your estimated 1RM!
SCALES:
Gold
4 Rounds
4 Bench presses @ 85% 1RM
Row 90 seconds holding a pace of at least 1:50/2:00 per 500m
Silver
4 Rounds
4 Bench presses @ 85% 1RM
Row 90 seconds holding a pace of at least 2:00/2:10 per 500m
Bronze
4 Rounds
4 Bench presses @ 85% 1RM
Row 90 seconds holding a pace of at least 2:15/2:25 per 500m
WARMUP:
Row 500m, monitoring your pace as you warmup
Static drills
MOBILITY OR SKILL WORK:
Skill
5-5-5
High Bar Back Squat @ medium load