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W.O.D. Wednesday 4-15-2015

"Strengthen Your Brothers"

W.O.D. Wednesday 4-15-2015

1000m Row
3 sets of:
5 Bench Press
20-60 Double Unders (Skill dependent)

500m Row
3 sets of:
3 Bench Press
20-60 Double Unders

250m Row
3 sets of:
1 Bench Press
20-60 Double Unders

Start on any exercise. These are time trials on the row so push the pace. As well, with each trial on the row increase your 500m pace. Ex: 1000m row @ 1:30 500m pace, 500m Row @ 1:28 500m pace, 250m row @ 1:25 500m pace.
As for bench press, work heavy. Percentage wise shoot for 75-80% on 5s, 85-90% on 3s, and 90%+ on 1s.