WOD 121117

Monday

Warm-Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

MetCon

Row 5 min hard
DB Bench Press 15 reps
Row 5 min hard
DB Bench Press 15 reps
Row 5 min hard
DB Bench Press 15 reps

After a warm-up make your first effort a heroic effort on the row
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.

If the first row and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.

Keep the rest between row effort and bench-press constant for each couplet.