Bench Press (3-3-3-3-3)
New Tempo: 30X1
3 Seconds down
0 Seconds in the bottom
X: Explode out of bottom
1 second at the top
*Work up to a heavy 3 for the day.
Metcon (Distance)
Run for max distance in 7 minutes
-Rest for 3 minutes-
Row for max distance in 7 minutes
-Rest for 3 minutes-
Bike for max distance in 7 minutes
*Score is total distance in meters