Wednesday, January 25th

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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.