If you have trained Monday- Wednesday, take today as a rest day.
Fitness and Performance are in red, extra credit is in orange
Strength: Every 3 minutes for 9 minutes
Bench Press x 5
reps 5 reps at 60%
5 reps at 70% Max Reps at 80%
WOD: For Time
-1 mi run
-2000 meter row
Extra Credit: Iron Scap