Tuesday WOD:

 Warm-up

Run 400m
10 bench press w band
10 chest fly w band
10 pass thrus
Row 500m
10 OH squats w band
10 band pull aparts (anterior)
10 band pull aparts (posterior)
*group stretch to follow

Weightlifting

Bench Press 10@65%
8@70%
6@75%
*log in set of 6 reps
*work on proper form with coaches

Metcon

Metcon (AMRAP - Rounds and Reps)

18 minute amrap
30 calorie row
20 front squats (135/95)
10 clean and jerks(135/95)
5 bar facing burpees