Pre WOD
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
WOD
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
40/30 Push-Ups
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