Bench press Tempo work. 5x5, 3 seconds down to chest, 0 up, 0 rest. first 3 sets used 115, last 2 sets used 125. Haven't benched in a while. this was pretty easy.
Metcon: 7:36
10-8-6-4-2
Jerk - 115#
Burpees
Kettlebell Swings - 70#/2 pood
Post wod: 10x100 meter rows w/ 30 second rests (5 damper setting). this is a good one. each 100 meters took around 20 seconds....about 12-13 pulls.
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