Skill:
500m - Strapless Rowing
Burpee Efficiency
Strength:
Bench Press
**Working weight is 95% of 3RM (04/19) / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**
1x5@65%ww
1x4@75%ww
4x4@85%ww
WOD:
3RFT - 18 min CAP
30 Cal Row
20 Burpees to 6” Target
15 Toes to Bar or scaled variation