Warm up- same as monday. same all week.
Your strength work is very important. Don’t rush through it. Do 4-5 warm up sets at light weight. 3 reps should be very heavy. The only exceptions are injury or if you are new and learning technique. Technique before heavy weights… When you have your technique go heavy during strength. The more muscle you have the more fat you burn. Yayyyyy Science!

Strength-
Bench Press- 5,5,3,3,3,3,

Wod-
Helen-
3 rounds for time
400m Run
21 KB swings 55/35
12 Pull ups.

Go all out on this wod- you get out of it what you put into it.