Today’s strength is meant to warm you up for the metcon. (Strength will not be scored in Wodify) Simply work up to a heavy 5 rep bench so that the metcon weight feels lighter. This should take no more than 10 minutes.
There are 3 options to choose from: 135, 95, or 65 pound bars. You will do 10 bench presses, then immediately get on a rower (rowers may be setup closer to the racks than normal) and sprint row 250m. Rest about 2 minutes between efforts, although this time might be different depending on the number of people in each class with staggered heats. You will score the fastest round in Wodify, but also write the other 4 times in the Notes section.
Strength
Bench press
5, 5, 5
Conditioning
5 rounds, each for time:
10 bench press, 135/95/65#
row 250m
