A.

Health + Fitness + Performance: 

Every 1:45 x 8 Sets:

3 Bench Press @60% of 1RM @21×1 

– 10% more than last week 

– 2 second descent 

– 1 second pause

– EXPLODE UP AS FAST AS YOU CAN 

– 1 second rest at the top 

B.

Health WOD:

Teams of 2: 20 Min Time Cap

3 Rounds For Time: 

150 Single Unders (Each Partner) 

50 DB Bench Press (2x 30/20) 

50/40 Cal Row  

Fitness WOD:

Teams of 2: 20 Min Time Cap 

3 Rounds For Time:

75 Double Unders (Each Partner) 

50 DB Bench Press (2x 50/35) 

60/50 Cal Row 

Performance WOD:

Teams of 2: 20 Min Time Cap 

3 Rounds For Time:

100 Double Unders (Each Partner) 

50 DB Bench Press (2x 50/35)

60/50 Cal Row