*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) Bench Press: 5-3-3-2-2-2-20

Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately.

2) 15 minutes AMRAP:

1 Rope Climb 15ft

5 Power Cleans 135/95

15 Wall Balls 20/14

Extra Work:

3) Hip Thrusts: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

4) Run: 4 x 400m

Rest 2 minutes between sets. Goal should be fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments