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WOD:

1) Football Bar Bench Press Wide: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) 3 rounds AQAP:

250m Row

Rest 1 minute

500m Row

Rest 2 minutes

750m Row

Rest 3 minutes

Goal is hard, but maintainable efforts, don’t try and PR your 500m the first round and then snail through the rest of the sets.

4) Strict Pull-ups: 4 sets of Max Reps

Rest 3 minutes between sets.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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