7/17/19

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WOD: 5 Rounds for max reps

Minute 1: AMRAP bench press @ bodyweight

Minute 2: Rest

Minute 3: AMRAP calorie row

Minute 4: Rest

*The score is the total number of bench press + total calories rowed.

Notes: This complementary movement combination, along with the interval nature of this workout, should allow for a hard effort on each round. The load on the bench press is moderate to heavy and should allow for at least 5-10 reps to be completed each round. This scheme should also allow for all athletes to have a spotter while benching.