WOD:

#row your boat  (12 min Cap)

2K Row   *Can do 2k Ski Erg or Run 

Rest as needed, then..

#fun with bench

3 Rounds of:

30 KB Swings (70/53lbs)

15 Bench Press (135/95lbs) Rx+185/135lbs   Scale to approx 65-70% *BeachFit will do DB Bench Press

10 DB Power Cleans (50/35lbs)  Rx+ 7 DB Ball Cleans (150/100lbs)

CASHOUT:

1-3 sets of 12

2 DB Skull Crusher 

Barbell Curl