CrossFit Pally – MetCon
Partner WOD (30 minute timecap)
1500 m row (total)
10 down n back keg carries (5 each)
100 sledge hammers (total)
150 amsu (total)
60 Heavy DB bent over row (total)
6 down and back sled push/pull (total)
30 tire flips (15 each)
4 sets of bench
Superset with burnout close grip push-ups.
If you do it right and go to failure on push-ups your bench press will move down in weight due to muscle fatigue. This is what we want!