Wednesday

STRENGTH

1 Bench Press - E.M.O.M capped at 12 minutes

*Increasing in weight each round until max

*Starting weight: 70%

WOD

"Teams of 3"

A.M.R.A.P in 20 minutes of:

Buy in: 5000/3500kg on Bench Press

straight into,

200 Synchro Air Squats

150 Synchro Sit ups

100 Synchro Push ups

50 Synchro Pull ups

Max Calories Assault bike

*Synchro is with 2 of the 3 team members.