Wednesday, March 8th, 2017

Strength:

Bench Press 5 X 5 @ 55% of 1RM

*If you have not established your 1 rep max, do:

1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)

WOD:

4 Rounds of:

Level 3:

1 Minute Max Effort Box Jumps (24/20)

1 Minute Max Effort Wallballs (20/14)

1 Minute Max Effort Row for Calories

1 Minute Rest

Level 2:

1 Minute Max Effort Box Jumps

1 Minute Max Effort Wallballs

1 Minute Max Effort Row for Calories

1 Minute Rest

Level 1:

1 Minute Max Effort Step Ups

1 Minute Max Effort Air Squats

1 Minute Max Effort Row for Calories

1 Minute Rest

#WOD