Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM