* Fall/Winter Schedule Changes/Closings HERE 

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds  between sets.

2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Row: 3 x 2k

Rest 5 minutes between intervals. Goal is fastest consistent pace.

4) Strict Pull-ups: 3 x Max Reps

Rest 3 minutes between sets.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments