Strength:
Bench Press, 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
3 rounds, 1 min per station, for max reps of: Echo Bike Calorie
D-Ball Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
AbMat Sit-up
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Post loads and reps to beyond the whiteboard.
