Thursday Metcon

Warm

Push ups x 10

Sit ups x 15

1 small lap

X 5

Strength:

Bench Press

5 second negatives

7 x 3

Theses should be heavier than normal with a partner to help lift the weight off from the bottom.

1-2 minutes rest

WOD

3:00 minute intervals

Within the 3 minutes row 250 meters and complete as many bar over burpees as possible. When 3 minutes is up get back on the row to start process over again.

Object is to get to 75 burpees total in As Many Rounds As it Takes