Tuesday

Strength
Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

WOD
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.