SWOD- bench press 5/4/3/2/1..10 min cap work quickly
WOD- total reps... ADD all reps up, give coach one number
3 min AMRAP
5 cal row
10 push-ups
REST 1 min
3 min AMRAP
5 HSPU sub pike push-ups
10 air squats
REST 1 min
3 min AMRAP
5 wall ball shots 20/14#
10 db snatch 45/25# (5 each arm)