DW Wed, May 26

For time:
Row 500 meters or Run, Bike, Jump Rope 3 minutes
Bench press, 30 reps
Row 1000 meters or Run, Bike, Jump Rope 5 minutes
Bench press, 20 reps
Row 2000 meters or Run, Bike, Jump Rope 8 minutes
Bench press, 10 reps

The recommendation is to Bench your body weight (men only), if you can bench your bodyweight 30 times, go for it, if not lighten the weight and build up as reps decrease. Ladies try to start at 65 or 75 (more if able 30 times) and increase from there.

BT Abs when you finish (have a partner sit on your feet)
25 Sit Ups
25 Clap Right (to your partners hand)
25 Clap Left (to your partners hand)
25 Resist with a Broomstick (have your partner push you back)