Thursday 3/6/14....option #1 - cardio- Run/Dubs/Burpees or option #2 - Bench/Row/Run

Option #1: Cardio...(remember this one?)

Run 1600
150 Dubs/600 singles
50 Burpees

Run 800
100 Dubs/400 singles
30 Burpees

Run 400
50 Dubs/200 singles
20 Burpees

*I must be crazy to be posting this one again

**Last year's times were - Suz 49:00, Matt 51:47, Mo 51:47. We did this again  and our times were 6-8 minutes slower! ( we did the whole wod outside the first time and came inside to do the dubs and burpees the second time)

Option #2: Bench/Row/Run

FOR TIME:

RUN 400

 30  BENCH PRESS - ( 80% of your 1 RM )

 30 BENT OVER ROWs - same weight as your bench

RUN 800

20 BENCH PRESS - ( 80% OF YOUR 1 RM)

20 BENT OVER ROWS 

RUN 1600

10 BENCH PRESS - (80% OF YOUR 1 RM)

10 BENT OVER ROWS 

*Do the math to find 80% of your 1 RM

**example- my 1 rep max for my bench is 85# so 80% of that is 68#. I would use either 65# or 70# for the wod