OPEN

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ATHLETE

SKILL
Bench 5 x 3 (use 5RM#)

WOD
2RFT
Row 1000m
20 Front Rack Lunge (95/65)
30 Abmat

BARBELL CLUB/COMPETITOR

A. Strict shoulder press; 3, 2,1,1,1; rest 2-3 min
B. CGBP – build to a heavy double in 15 min
C.
3 rounds for time:
5 PC 155/105#
10 bar facing burpees