Coach’s choice

WOD prep
Work up to a load that will allow you to complete 10 consecutive reps. Practice a 350-meter row during your warm-up. Use this time to establish a pace for the workout. If you can complete the 350-meter row in less than 1:30, increase the distance to 500 meters.


Main -Site
5 rounds for time of:
500 m row
15 Bench press(135,95)

*Keep each row under 2:15 or consider reducing the distance in the remaining rounds.

Option 2:
5 rounds for time of:
Row 500 meters
15 bench presses(115,75)

*Warm up to the working weight of the bench press with excellent mechanics. If you can complete 15 consecutive repetitions at the intermediate weight, consider performing the workout as prescribed.

Option 3:
5 rounds for time of:
Row 350 meters
15 bench presses(75,45)

*Reduce the load if you become unable to perform 3 consecutive reps at any time.

Post Wod:
Banded pec stretch 2 minutes per side.