Friday

Strength development:
Bench Press/ Pendlay Rows

5 minutes to warm-up bench press & Pendlay row for:
5 sets @ 2 minutes
• 8 Bench press
Then:
5 sets @ 2 minutes
• 8 Pendlay rows

½ start on the Bench Press, other ½ on Pendlay rows

PAIRS WOD

15 minutes

• 200 meter run

Versus

• 10 box-jumps (24”/20”)
• 10 push-ups