
Wednesday, January 25th

Strength: Tempo Bench Press 31X14x5 at 70% 1RM
Note: 3 second negative and 1 second pause on the chest, try not to relax and stay braced during that time. Strength should take between 6-8 minutes max.
WOD:
Every 3 minutes for 4 rounds 20/15 cal row then AMRAP in time remaining: 10 deadlifts (135/95); 6 box jump overs (24/20); 60s rest
Note: Workout will take a total of 15 minutes. Score is total reps for the AMRAPs.