WOD:

1) Bench Press: 5-5-5-5-5

These 5 sets should be absolutely AS HEAVY AS POSSIBLE. Start with nothing short of a 5RM and take the weights down as fatigue sets in. Rest 2-3 minutes between sets.


2) AQAP:
1000m Row
800m Run
60 Ball Slams 40/30
40 Kettlebell Swings 70/53

For results post 5 sets of Bench Press along with total time to complete Met-con and any scaling used.


Post results/thoughts to comments

A bit on the dry side, but many of you NEED to watch this. While we teach rowing in On-ramp a lot of it has seemed to go out the window with many of you. Proper rowing technique isn’t only the right thing to do, it’s the efficient thing to do. Many of you could shave 10-20 seconds of your 1000m row time with just a little bit of correction. WATCH IT.