This Should Be Interesting!

WOD #1 (7AM)
(Coffee before the workout...Danial no breakfast but 1 scoop NO-Explode and coffee...Jared ate protein shake w/ almond milk,an apple and some sunflower seeds at 5AM)

Strength:

Bench 3x5
Jared - 235#

Bench Press 5 @ 80%, 2x3 @ 87.5%, 4x1 @ 90%+
Danial - 205#, 225#, 235#

Metcon:

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

Danial - 1000m row penalty (30,30,30,30,8)
Jared - 3000m row penalty (30,30,21,21,8)

WOD #2 (4PM)

Track Workout:

8x200m run (rest 2:1)
Danial - :37,:34,:32,:34,:31,:35,:37,:35
Jared - :33,:32,:29,:32,:30,:32,:34,:33
*Muscles got tight around 4th/5th round, but recovered well afterwards