2 ROUNDS
Complete as many unbroken reps as possible, max effort to failure..
Rest exactly 5 minutes between each movement.
- Wall balls (20lbs/14lbs)
- Pull-Ups
- Body Weight Bench Press (USE A SPOTTER!!!)
- Row 500 meters for time (100% effort)
NOTES:
Give each work out your best effort, don't hold back for the second round. Shoot for new personal records (PRs) in the first round. As soon as you stop, drop the ball, let go, or re-rack the bar, you are done for that round.
Don't do the bench press without a spotter. Replace with DB if needed.
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